Blog Search

170527

By: 0

CrossFit9 – WOD

Metcon

Metcon (Time)

Teams of 2:

*10 Rope Climb (L3: 15 Rope Climb)

4 Rounds:

5 Pull-up (L3: No Kipping)

7 Push-up (L3: HSPU Open style)

10 Air Squat (L3: Pistol (5/5))

*30 Squat Clean (L1: 45/35, L2: 115/85, L3: 135/95)

3 Rounds:

5 Pull-up (L3: No Kipping)

7 Push-up (L3: HSPU Open style)

10 Air Squat (L3: Pistol (5/5))

*400 M Farmer Carry

2 Rounds:

5 Pull-up (L3: No Kipping)

7 Push-up (L3: HSPU Open style)

10 Air Squat (L3: Pistol (5/5))

170526 BBC

By: 0

CrossFit9 – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

Self led warmup. Follow with 3R bare barbell complex:

2 high hang cleans

2 front squats

2 jerks

Weightlifting

High-Hang Clean (Work up to 70%, then 5×2)

Tempo Front Squat (Work up to 70%, then 4×3)

3 seconds down

3 second hold

3 seconds up

Clean Pull (2×3@ 90% 1RM C&J, 2×3@100%, 1×3@110%)

Accessory Exercises

Metcon (No Measure)

3R:

20 reverse hyper

10 strict t2b

170525

By: 0

CrossFit9 – WOD

 

Skill

Bench Press (2×3 @ 70%. 2×2@ 80%, 1×1@ 90%, 1×1 @ 1RM attempt)

Ring Rows (4 sets for max reps)

L1: Incline, feet on floor

L2: Feet up on boxes

L3: plate on torso, or weighted vest

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

20 Plate OH Sit-ups (L1: 15/10, L2: 35/25, L3: 45/35)

20 Russian Twists (L1: 15/10, L2: 35/25, L3: 45/35)

20 Hollow Rocks

1 Minute Plank (any style)*

*L3: Unbroken, with 10 burpee penalty per break

Finisher

4R:

200 M Sprint

Rest 1 minute

170523

By: 0

CrossFit9 – WOD

Skill

Clean & Jerk Complex (Work up to heavy single )

Hang Squat Clean +

2 Push Jerk

Metcon

Metcon (Time)

*21*15*9*

Overhead Squat

Sumo Deadlift High Pull

L1: 45/35

L2: 75/55

L3: 95/65

* = 50 Double Under

L1: NO SINGLES – DU Attempts

L3: Unbroken DUs – 400 M Run Penalty for each break.

170522

By: 0

CrossFit9 – WOD

Skill

Back Squat (10 @ 60%, 8 @ 70%, 6 @ 80%, 4 @ 85%)

Front Squat (8 @ 65%, 8 @ 75%, 6 @ 85%)

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

1 Minute Each

1. Hang DB Snatch L

2. Hang DB Snatch R

3 Single Arm OH Lunge R

4. Single Arm OH Lunge L

5. Rest

L1: 10/5 to 45/30

L2: 50/35

L3: 60/45 or KB G/Y