CrossFit9 – CrossFit WOD Metcon 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work listed above. Partner… Read more »
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CrossFit9 – CrossFit WOD Skill Split Jerk (6 x 3) Accessory: Single arm OH carry 2-3 x 100m per arm Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 2 ring muscle ups 4 deadlifts 6 KB swings L1: 95/65; 8 ring/box dips L2: 225/155 L3: 275/185
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CrossFit9 – CrossFit WOD Skill Rear Foot Elevated Split Squat (4 x 10 (per leg)) Aka. Bulgarian Split Squat https://youtu.be/i6a0MwviAXUAccessory: Bar good morning 3 x 10-15 Metcon Metcon (Time) For time: 21*15*9*6* Overhead squat Bar rollout** *400m run L1: 45/35 L2: 95/65 L3: 135/95 **If using 10# plates and under, grab an ab roller for… Read more »
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CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) A. 10 minute AMRAP: 2*4*6*8*10*12* etc Power snatch *10/8 calorie echo bike 2 minutes rest B. 10 minute AMRAP: 2*4*6*8*10*12* etc Heavy KB swing *20 air squat to ball 2 minute rest C. 10 minute AMRAP: 2*4*6*8*10*12* etc Pull-ups *200 run L1: 45/35; Y/B L2: 95/65;… Read more »
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CrossFit9 – CrossFit WOD Skill Back Rack Lunge (4 x 8 (4R/4L)) Metcon Metcon (Time) 7 rounds for time: 350m row 10 back squat from the floor 3/2 ring muscle up L1: 95/65; 8 dips/ring dips L2 115/105 L3 155/125; 5/3 ring muscle ups
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CrossFit9 – CrossFit WOD Skill Clean and Jerk (Find today’s 1 rep max in 15 minutes) Metcon Metcon (AMRAP – Reps) 4 x 4 minute AMRAP: 9 hang power clean 12 burpees over bar 30 double unders 90 seconds rest between L1: 45/35 L2: 105/75 L3: 155/105Pick up where you left off
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CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 25 minute AMRAP: 1000m row 50 Russian KB swing 50 goblet squats 50 goblet lunges L1: B/P+ L2: G/Y+ L3: R/G+ Finisher 1-Mile Run (Time) Max Effort 1-Mile Run
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CrossFit9 – CrossFit WOD Skill Tempo Back Squat (5 x 4) 3 Count Descent 2 Count Hold Fast AscentAccessory: 4 x 15 banded good morning Metcon Metcon (AMRAP – Reps) 18 minute AMRAP: 12 sumo deadlift high pull 15 HSPU 20/18 calorie ski or echo bike L1: 45/35 L2: 75/55 L3: 95/65
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CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 3-4 Giant Sets: 8 Push Press 10 DB lateral raise 10 Single arm DB high pull (per side) Metcon Metcon (Time) 5 rounds for time: 15 box jumps 12 wallballs 9 deadlifts L1: 95/65 L2: 205/135 L3: 225/155
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CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2… 30 minute AMRAP: Buy in: 800m run (together) 50 KB swings 40 calorie echo bike 30 sumo deadlift high pull 20 front rack lunges (per leg) 10 wall walks L1: 45/35 L2: 95/65 L3: 115/85