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170529

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CrossFit9 – WOD

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Metcon (Time)

Modified Murph

L1:

800 M Run

50 Pull-up or Ring Row

75 Push-up

150 Air Squat

800 M Run

170527

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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

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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

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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

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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

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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