CrossFit WOD – Wed, Feb 7

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CrossFit9 – CrossFit WOD

Endurance

500m Row (Time)

Max Effort 500m Row
4 x 500m row

Rest 3:00 between efforts

20 Minute Cap

Must be below 2:00/500m pace or scale to finish each effort under 2 minutes

Metcon

Metcon (Time)

5 rounds for time:

50 double-unders

10 power snatches
L1: 45/35

L2: 95/65

L3: 135/95

CrossFit WOD – Wed, Feb 7

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CrossFit9 – CrossFit WOD

Endurance

500m Row (Time)

Max Effort 500m Row
4 x 500m row

Rest 3:00 between efforts

20 Minute Cap

Must be below 2:00/500m pace or scale to finish each effort under 2 minutes

Metcon

Metcon (Time)

5 rounds for time:

50 double-unders

10 power snatches
L1: 45/35

L2: 75/55

L3: 115/85

CrossFit WOD – Tue, Feb 6

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CrossFit9 – CrossFit WOD

Strength

Deadlift (1 x 10
2 x 8
2 x 6)

Metcon

Metcon (AMRAP – Reps)

3 Rounds for max reps:

1:00 of pull-ups

1:00 of push-ups

1:00 of sit-ups

1:00 handstand hold

1:00 rest
L1: jumping pull ups, incline push-ups, pike box HS or plank hold

L3: bar muscle ups, ring push-ups, v-ups

CrossFit WOD – Tue, Feb 6

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CrossFit9 – CrossFit WOD

Strength

Deadlift (2 x 10
2 x 8
2 x 6)

increase weight each set

Metcon

Metcon (AMRAP – Reps)

3 Rounds for max reps:

1:00 of pull-ups

1:00 of push-ups

1:00 of sit-ups

1:00 handstand hold

1:00 rest
L1: jumping pull ups, incline push-ups, pike box HS or plank hold

L3: bar muscle ups, ring push-ups, v-ups, SA HS hold :30 per arm

CrossFit WOD – Mon, Feb 5

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CrossFit9 – CrossFit WOD

Accessory Primer

Accessory Primer (Checkmark)

10 Minute EMOM

Even: :40 front-rack kettlebell hold (35/53 lb)

Odd: :40 hollow hold
Rest 3 minutes before front squats

Strength

Front Squat (5 x 3)

20 minute cap

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

9 burpees

10 alternating single-leg squats or lateral step up on box

CrossFit WOD – Sat, Feb 3

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CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

In teams of Two,

For time:

100/120 cal row or ski

42 push jerks (95/135 lb)

100/120 cal row or ski

30 push jerks (115/155 lb)

100/120 cal row or ski

18 push jerks (125/185 lb)
L1: 35/45, 55/75, 65/95

L2: 65/95, 95/135, 115/155

L3: 95/135, 115/155, 125/185

CrossFit WOD – Sat, Feb 3

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CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

In teams of Two,

For time:

50-40-30-20-10

Cal Row

Hang Power Clean

Front Squat

Push Jerk
L1: 45/35

L2: 115/85

L3: 165/115

CrossFit WOD – Sat, Feb 3

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CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

In teams of Two,

For time:

60-40-20

Cal Row

Hang Power Clean

Wallballs

Toes to Bar
L1: 45/35

L2: 95/65

L3: 135/95

CrossFit WOD – Fri, Feb 2

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CrossFit9 – CrossFit WOD

Weightlifting

Clean (2 x 5 @ 50-60%

2 x 4 @ 60-70%

2 x 3 @ 70-80%
)

Metcon

Metcon (AMRAP – Reps)

20 Minute AMRAP

400m run

25 double-unders

400m run

50 double-unders

400m run

75 double-unders

400m run

100 double-unders

etc…
– Add 25 double-unders to each round

– 100 m of running = 1 rep.

L1: single-unders (same # of reps)

CrossFit WOD – Fri, Feb 2

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CrossFit9 – CrossFit WOD

Weightlifting

Deadlift (7 x 1)

Single Leg Hip Thrust between sets 4 x 10 per side

Metcon

Metcon (AMRAP – Reps)

20 Minute AMRAP

400m run

25 double-unders

400m run

50 double-unders

400m run

75 double-unders

400m run

100 double-unders

etc…
– Add 25 double-unders to each round

– 100 m of running = 1 rep.

L1: single-unders (same # of reps)