CrossFit9 – CrossFit WOD Skill Death by Toes-to-Bar 15 Minute EMOM: 1st Min- 1 T2B 2nd Min- 2 T2B Increase by 1 rep each minute til 15. Metcon Metcon (AMRAP – Reps) 5 x 3:00 AMRAP: 15 front squats 15 box jumps *Max calorie row or ski for rest of time 2 minutes rest between… Read more »
200805
CrossFit9 – CrossFit WOD Skill Metcon (Weight) 16 minute alt EMOM: 1. 2-Way parking lot (80m) Single arm OH carry (R) 2. 20 KB swing 3. 2-Way parking lot (80m) Single arm OH carry (L) 4. 15 goblet squat Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 250m ski or 500m bike erg… Read more »
200804
CrossFit9 – CrossFit WOD Skill Front Squat (5 x 5) Accessory: Goblet reverse lunge 4 x 10R/10L Metcon Metcon (Time) For time: 30 deadlift 50 HSPU 100 sit-ups 800m run L1: 95/65; pike push ups, seated strict press L2: 205/135 L3: 225/155
200803
CrossFit9 – CrossFit WOD Skill Strict Press (3 x 5) Push Press (3 x 3) Metcon Metcon (Time) 10 RFT: 3 Clean & jerk 8 Burpees over bar 10 Wallballs (20#/14#) L1: 45/35 L2: 115/85 L3: 135/95
200801
CrossFit9 – CrossFit WOD Skill Choose A or B A: 1-Mile Run (Time) Max Effort 1-Mile Run B: 2k Row (Time) Max Effort 2k Row Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 10/8 calorie echo bike or high resistance bike erg (damper 7+) 15 shoulder to overhead 20 box jumps L1: 45/35… Read more »
200731
CrossFit9 – CrossFit WOD Skill Deadlift (1 x 8, 2 x 6, 2 x 4, 2 x 2 ) Metcon Metcon (Time) 3 rounds for time: 400m run 21 KB swings 15 OH Squat L1: 45/35 L2: 95/65 L3: 135/95
200730
CrossFit9 – CrossFit WOD Skill Split Jerk (1 rep max) Metcon Metcon (AMRAP – Reps) 16 minute AMRAP: 50-40-30-20-10 Double unders Push-ups Sit-ups
200729
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In 10 minutes, find 1RM (1L/1R) Turkish get up Then, 10 minutes for quality: 10 rotary warrior lunge 10 double KB rack squat 10 strict toes to bar or 20 hanging oblique raise Finisher: 6 x 100m sprint at sustainable effort over 6 rounds. 60-90 seconds… Read more »
200728
CrossFit9 – CrossFit WOD Skill Bear Complex (10 minute EMOM: Every minute complete one complex) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon Metcon (Time) 4 Rounds for Time: 21 calorie bike or ski 15 thrusters 15 pull-ups L1: 45/35 L2: 75/55 L3: 95/65
200727
CrossFit9 – CrossFit WOD Skill Tempo Back Squat (5 x 3) 2 Count Descent 2 Count Hold Fast AscentAccessory: 3 x 8 (4R/4L) pistol/single leg squat practice Metcon Metcon (Time) 10 Rounds for Time: 7 deadlift 30 air squats L1: 95/65 L2: 205/135 L3: 225/155