CrossFit9 – CrossFit WOD Skill Deadlift (5 x 4) Accessory: 4 x 10 (per leg) goblet split lunge Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
210401
CrossFit9 – CrossFit WOD Skill Bench Press (1 rep max) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: 2*4*6*8*10*12…etc HSPU Hang Power clean *150m ski or 300m bike erg sprint L1: 45/35; strict press L2: 105/75 L3: 135/95
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CrossFit9 – CrossFit WOD Metcon Metcon (Time) Complete as many as possible in 35 minutes: (In any order) 1. Row 2,000m 2. 100ft handstand walk or 200ft bear crawl 3. 100 wallballs 4. 50 calorie bike 5. 30 D-ball over shoulder L1: 40+/30+ L2: 70+/50+ L3: 90+/75+
210330
CrossFit9 – CrossFit WOD Skill Metcon (Weight) 3-4 Giant Sets: 6-8 strict press 6-8 Pendlay row 8-12 single arm high pull (per arm)Rest 1-2 minutes after each set Metcon Metcon (Time) 10 rounds for time: 100m run 6 deadlifts 12 MB cleans L1: 95/65 L2: 205/135 L3: 225/155
210329
CrossFit9 – CrossFit WOD Skill Back Rack Lunge (4 x 8 (4R/4L)) Complete all reps on weaker side, then stronger side Accessory: 3 x 15 (per leg) lateral walks Metcon Metcon (Time) 4 rounds for time: 500m bike erg 20 box jumps 12 shoulder to overhead 10 ring dips L1: 45/35; box dips L2: 95/65… Read more »
210327
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2 30 minute AMRAP: 400m run (together) 50 wallball 40 push-up 30 power snatches L1: 45/35 L2: 95/65 L3: 115/85
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CrossFit9 – CrossFit WOD Metcon Use skill time to work on Complex, build to a comfortable starting weight for 21.4. Then strip the bar and get ready for 21.3. Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15… Read more »
210325
CrossFit9 – CrossFit WOD Skill Sumo Deadlift (5 x 4) Accessory: 5 x 30 sec weight glute bridge hold Metcon Metcon (AMRAP – Reps) 3 minute AMRAP: Max calorie row Rest 30 sec – 1 minute 3 minute AMRAP: Max bench press Rest 30 sec – 1 minute 3 minute AMRAP: Max goblet squat Rest… Read more »
210324
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) With a pair of dumbbells, 20 minute AMRAP: 50m lunge 400m farmer carry 30 DB sit-ups (DB on chest) L1: 20/10+ P/B; 200m farmer carry L2: 35/25+ Y/B L3: 50/35+ G/Y FINISHER: 3 x 800m with 2 minutes rest between L1: 2 x 800m
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CrossFit9 – CrossFit WOD Skill Tempo Front Squat (6 x 3) 3 seconds down 3 second hold Explosive up Metcon Metcon (Time) For time: 27-21-15-9 Pull-up Calorie ski or echo bike Thruster L1: 45/35 L2: 75/55 L3: 95/65