Category: Uncategorized

CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 12 minute alt EMOM: ODD: 40 second max calorie row or ski EVEN: 8 bench press L1: 45/35 L2: 115/65 L3: 155/95 Metcon Metcon (Time) 5 RFT: 200m run 10 overhead squats 8 burpees over bar L1: 45/35 L2: 95/65 L3: 135/95

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 10 minute AMRAP: 15 KB swing 12 Front rack step-ups 6 strict pull-ups 2 minutes rest In 10 minutes: Work your way up to a heavy 1-way parking lot sled push 2 minutes rest 10 minute AMRAP: 12/10 calorie echo bike 12 Bulgarian split squat :30… Read more »

CrossFit9 – CrossFit WOD Skill Pause Back Squat (6 x 3) Hold at bottom for 2-3 seconds before ascending.Accessory: DB stiff-legged deadlift 3 x 10 Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 200m farmer carry 12 deadlift 25 sit-ups 

L1: B/P (25/20lb DB/KB); 95/65
 L2: G/Y (50/35lb DB/KB); 205/135
 L3: R/G (70lb/50lb… Read more »

CrossFit9 – CrossFit WOD Skill Push Press (1 rep max) Accessory: 90/90’s/Cuban Press 4 x 12 Metcon Metcon (Time) 3 rounds for time: 400m run 30 wallballs (20/14#) 20 sumo deadlift high pull L1: 45/35 L2: 95/65 L3: 115/85

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2: 30 minute AMRAP: 600m row 50 sit-ups 40 hang power clean 30 back squats (from floor) 200m run (together) L1: 45/35 L2: 105/75 L3: 135/95

CrossFit9 – CrossFit WOD Skill 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

CrossFit9 – CrossFit WOD Skill Deadlift (6 x 3) Accessory: B-stance RDL 3 x 8-12 per leg https://www.youtube.com/watch?v=9fpVKUw9m_k Metcon Metcon (Time) 2 rounds for time: 60 wallballs 50 calorie bike erg 40 alternating DB snatches L1: 15/10+ L2: 35/25+ L3: 50/35+

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 10 minute AMRAP: 14 pistols (7R/7L) 14 *heavy* russian KB swings 2 minutes rest 10 minute AMRAP: 300m ski 12 D-ball over shoulder 8 burpees 2 minutes rest 10 minute EMOM: 100m *sprint* Rest the remainder of the minute.

CrossFit9 – CrossFit WOD Skill Strict Press (3 x 4) Push Press (3 x 2) Accessory: 3 x 12 hammer curls Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 12 deadlift 15 toes to bar 18 box jumps L1: 95/65 L2: 205/135 L3: 225/155

CrossFit9 – CrossFit WOD Skill Front Squat (6 x 3) 3 x :45 double KB rack wallsit Metcon Metcon (AMRAP – Reps) 4 x 3 minute AMRAP, rest 90 seconds 1 – 150m row, 18 burpees over bar, max shoulder to overhead (95/65) 2 – 150m row, 15 burpees over bar, max shoulder to overhead… Read more »