CrossFit9 – CrossFit WOD Metcon Metcon (Time) For time: 5000m bike erg 45 power snatches 800m run 45 thrusters L1: 45/35 L2: 75/55 L3: 105/75
200724
CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 15 minute EMOM: (all in the same minute) 5 deadlift 5 power clean 5 shoulder to overhead L1: 45/35 L2: 95/65 L3: 135/95 Metcon Metcon (Time) 5 RFT: 50 double unders 15 back squat 20 box jump L1: 45/35 L2: 115/85 L3: 135/95
200723
CrossFit9 – CrossFit WOD Skill Deadlift (6 x 2) Accessory: 3 x 10/leg Single leg DB RDL Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
200722
CrossFit9 – CrossFit WOD Skill Metcon (Weight) 3 supersets: 8-12 one arm high pull R 8-12 one arm high pull L 12-18 straight arm banded lat pull down 12-18 squeeze DB floor press Metcon Metcon (No Measure) 16 minute alt EMOM: 1. 6-8 burpee box jump 2. 100m sprint
200721
CrossFit9 – CrossFit WOD Skill Front Squat (1 rep max) Metcon Metcon (Time) 3 rounds for time: 500m row 15 deadlift 15 pushups L1: 95/65 L2: 205/135 L3: 225/155 ()
200720
CrossFit9 – CrossFit WOD Skill Strict Press (3 x 5) Push Press (3 x 4) Push Jerk (3 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 200m run 30 sit-ups 5 power clean L1: 45/35 L2: 135/95 L3: 185/125
200718
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: 200m run 30 KB swing 30 MB clean (20/14#) 2 minutes rest 14 minute AMRAP: 14 Burpees over bar 14 Front rack lunges (7R/7L) 14 Push press L1: 45/35; B/P L2: 75/55; G/Y L3: 95/65; R/G
#9Nation Podcast Episode 11: How to Get Fitness Wins When 2020 is a Hot Mess
I think we can all agree that 2020 has – so far – been trash. We’re all feeling quarantine fatigue, we’re exhausted, we’re losing (or have already lost) motivation. We’re as aware as ever about the importance of our health. But making the continued investment can start to feel pointless when we’re far off track… Read more »
200717
CrossFit9 – CrossFit WOD Skill Tempo Deadlift (6 x 4) Explosive up 1 count pause at top 3 count down 1 count pause at bottomAccessory: 3 x 12 DB glute bridge Metcon On a running clock… A: 1-Mile Run (Time) Max Effort 1-Mile RunOr 3200m bike erg B: Karen (Time) For Time: 150 Wall-Ball Shots,… Read more »
200716
CrossFit9 – CrossFit WOD Skill Overhead Squat (1 rep max) Metcon Metcon (AMRAP – Rounds and Reps) On a 14 minute running clock… A. 9 minute AMRAP: 10 hang power snatch 30 air squat L1: 45/35 L2: 75/55 L3: 95/65 Metcon (Weight) B. In 5 minutes, establish: 1 rep max heavy squat snatch Or 800m… Read more »