CrossFit9 – CrossFit WOD Skill Tempo Back Squat (4 x 8) 3 Count Descent 2 Count Hold Fast Ascent3 x 12 weighted glute bridge between sets Metcon Metcon (Time) 10 RFT: 3 clean and jerk 12 wallballs L1: 45/35 L2: 105/75 L3: 155/10
201123
CrossFit9 – CrossFit WOD Skill Strict Press (3 x 4) Push Press (4 x 2) Metcon Metcon (Time) For time: 50 deadlift 50 slam balls 50 HSPU *5 burpees every time you break up a movement. L1: 95/65; seated strict press L2: 205/135 L3: 225/15522 minute time cap
201121
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of two (each partner with their own equipment) 30 minute AMRAP: 400m run (together) 30 power snatches 30 burpees to plate 30 pull-ups One partner works at a time (except the 400m run) L1: 45/35 L2: 95/65 L3: 135/95
201120
CrossFit9 – CrossFit WOD Skill Bench Press (6 x 3) **If sharing a bench, the bench must be wiped between uses. If you prefer not to share a bench, substitute floor press Accessory: 3 x 10 banded pull aparts Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 500m row 20 box jumps 15… Read more »
201119
CrossFit9 – CrossFit WOD Skill Metcon (Weight) 14 minute alternating EMOM: 1. 12 front rack lunges* (6R/6L) 2. 1 Turkish get-up (1R/1L) *Complete all reps on weaker side before switching Metcon Metcon (AMRAP – Reps) 4 x 3 minute AMRAP: 20 Wallballs 15 Bar facing burpees Max squat cleans L1: 45/35 L2: 95/65 L3: 135/95Score… Read more »
201118
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: 200m farmer carry 12 bench press 20 OH sit-ups L1: 45/35 L2: 135/75 L3: 155/95 Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: 2-way sled push 20 KB swing 20 suitcase step-ups
201117
CrossFit9 – CrossFit WOD Skill Strict Press (3 x 5) Push Press (3 x 3) Metcon Metcon (Time) For time: 400m run 21 Deadlift 21 MB clean (20/14#) 400m run 15 Deadlift 15 MB clean 400m run 9 Deadlift 9 MB clean 400m run L1: 95/65 L2: 205/135 L3: 225/155
201116
CrossFit9 – CrossFit WOD Skill Front Squat (6 x 2) Accessory: 3 x 10 single leg deadlift (per side) Metcon CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power… Read more »
201114
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: 15 calorie ski 20 single arm DB hang clean + press (10R/10L) 15 calorie echo bike 20 pistols (10R/10L) 15 burpees over dumbbell 20 sit-ups L1: 15/10+ L2: 35/25+ L2: 50/35+
201113
CrossFit9 – CrossFit WOD Skill Sumo Deadlift (5 x 4) Accessory: 3 x 10 Rower in-outs (per side) or monster walks Metcon Metcon (Time) For time: 100 calorie row 40 power snatch **partition as you like** L1: 45/35 L2: 105/75 L3: 135/95 Finisher 800m Run (Time) Max Effort 800m Runor 1600m bike erg