CrossFit WOD – Wed, Nov 15

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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

1000m bike erg

20 DB Bech Press

20 D-Balls Over Shoulder

100m Farmer Carry

CrossFit WOD – Wed, Nov 15

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CrossFit9 – CrossFit WOD

Skill

Muscle-up Practice (No Measure)

Metcon

Metcon (Time)

For Time

3 Rounds:

30 cal row

30 push-ups

Rest 3 Minutes

3 Rounds:

30 cal bike erg

20 toes to bar

Rest 3 Minutes

3 Rounds:

30 yard sled push 135#/90# (one way p-lot)

10 ring muscle-ups
30 Minute Cap

CrossFit WOD – Tue, Nov 14

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CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 10 @ 70-80%)

Metcon

Metcon (Time)

3 Rounds for time

100 Double Unders

20 Deadlifts

20 Burpees over bar
L1: 135/95

L2 185/125

L3 205/135

800m Run (Time)

Max Effort 800m Run

CrossFit WOD – Mon, Nov 13

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CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

5 rounds for time of:

15 Pull-Ups

15 Ring Dips

200m Run
Scale to:

Jumping pull-ups

Ring rows

Jumping ring dips

Stationary dips or push-ups

CrossFit WOD – Mon, Nov 13

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CrossFit9 – CrossFit WOD

Strength

Shoulder to Overhead (16 minute EMOM)

Any style
3 reps every minute OTM for 16 minutes.

L1: Technique focus

L2: 135+/ 95+

L3: 185+/ 125+

Level 2 + 3, work up in weight and note highest weight (and number of sets at that weight).

Metcon

For time*: (Time)

1000 M Row

75 Wall balls (20#/14#)

50 Pull-ups
*start wherever you want and complete the rest of the workout in order

Finisher

800 M Run (Time)

CrossFit WOD – Sat, Nov 11

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CrossFit9 – CrossFit WOD

Metcon

Veterans Day Workout (AMRAP – Rounds and Reps)

“JENKINS”

40 Minute AMRAP with partner:

50 Burpees

400 meter Run

50 Kettlebel Swings (G / Y )

400 meter Run

50 Pull-Ups

400 meter Run

50 Push-Ups

400 meter Run

CrossFit WOD – Fri, Nov 10

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CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (5 x 3)

4 x 10 banded hip trust between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

50 DB OH one arm walking lunges

(25/25)

350m Ski

12 Bench press
L1: 15/10; 45/35+

L2: 35/25; 95/65+

L3: 50/35; 135/95+

800m Run (Time)

Max Effort 800m Run

CrossFit WOD – Thu, Nov 9

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CrossFit9 – CrossFit WOD

Weightlifting

Barbell Complex (Weight)

Establish a heavy complex

6 x 1

Barbell complex:

Snatch High Pull

+ Pause Power Snatch ( 2 second pause at the knees)

+ Power Snatch

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Turkey Trot Prep

800m Run (Time)

Max Effort 800m Run

CrossFit WOD – Wed, Nov 8

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CrossFit9 – CrossFit WOD

Skill

Handstands and L-Sits (Checkmark)

Handstand Practice

15-20 minute

L-Sit

4-5 x 20-30 sec L-Sit Holds between sets of HS practice
Handstand Variations

Handstand holds (box/wall/free/p-bars)

Strict HSPU (box/wall facing/freestanding)

Handstand Walking (spotting/forward/backward/side to side)

L-Sit Variations

Tuck

SL tuck

L-Sit on P-bars

L-Sit- on floor

L-Sit on Rings

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

2-Way heavy sled push (4 to 6 plates)

14 Hammer hits

20 Box jumps

Turkey Trot Prep

800m Run (Time)

Max Effort 800m Run