CrossFit9 – CrossFit WOD Skill Snatch Complex (14 minute EMOM) 1 Power Snatch 1 Hang Squat Snatch 1 Overhead SquatWork up to a heavy single L1: 45/35 L2: 105/75 L3: 135/95 Metcon Metcon (Time) 5 rounds for time: 21 calorie bike erg or 15 calorie echo bike 15 burpees over bar 9 front squat L1:… Read more »
210607
CrossFit9 – CrossFit WOD Skill Tempo Back Squat (6 x 3) 3 Count Descent 2 Count Hold Fast AscentAccessory: 3 x 12 stagger stance DB deadlift Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 200m run 15 sumo deadlift high pull 10 toes to bar L1: 45/35 L2: 95/65+ L3: 105/75+
210605
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of two: 14 minute AMRAP: 200m run (together) 20 hang cleans 30 push-ups 2 minutes rest 14 minute AMRAP: 1000m bike erg 30 pull-ups 60 medball cleans L1: 45/35 L2: 95/65 L3: 135/95
210604
CrossFit9 – CrossFit WOD Skill Deadlift (6 x 2) Accessory: 3 x 10 Cossack squat per leg Metcon Metcon (Time) 3 rounds for time: 1000m Row 15 Shoulder to Overhead Rest 3 Minutes, Then… 1 Mile Run or 4K Bike Erg L1: 45/35 L2: 95/65 L3: 135/95
210603
CrossFit9 – CrossFit WOD Skill Bench Press (5 x 6) Accessory: 3 x 10 banded pull apart Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 400m run 20 single arm DB hang clean and press (10R/10L) 30 wallballs L1: 15/10+ L2: 35/25+ L3: 50/35+400m run = 40 reps
210602
CrossFit9 – CrossFit WOD Skill Back Rack Lunge (4 x 6 per leg) Accessory: banded good mornings 3 x 15 Metcon Metcon (AMRAP – Reps) 5 x 3 minute AMRAP: 12 calorie ski or 9 calorie bike echo 15 box jumps Max power snatches Rest 1 minute between AMRAPs. L1: 45/35 L2: 75/55 L3: 95/65Score… Read more »
210601
CrossFit9 – CrossFit WOD Skill DL + Clean + SH2OH Complex (14 minute EMOM) 3 deadlift + 3 hang clean + 3 shoulder to overheadL1: 45/35 L2: 95/65 L3: 115/85 Metcon Metcon (AMRAP – Reps) For time: Buy in: 400m farmer carry 20-15-10-5 Calorie Row Front Squats Cash out: 50 sit-ups L1: 45/35 L2: 75/55… Read more »
210531 – MURPH
CrossFit9 – CrossFit 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
210529
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 14 minute AMRAP: Alternating Partner Workout Partner A: 200m run Partner B: Max rounds of: 8 pistols (4R/4L) 12 KB swings *Switch each time 200m run completed. Rest 4 minutes 14 minute AMRAP: Alternating Partner Workout Partner A: 10/8 calorie echo bike Partner B: Max rounds… Read more »
210528
CrossFit9 – CrossFit WOD Skill Sumo Deadlift (5 x 5) Accessory: Banded lateral steps 3 x 20 per leg Metcon Metcon (Time) For time: Buy in: 800m run 21-18-15-9 Bench press Ab roll-outs or hollow rocks Cash out: 50/40 calorie echo bike L1: 45/35 L2: 95/65 L3: 115/85