CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: 400m Run or 1000m Bike erg 14 DB snatch (7R/7L) 16 DB OH walking lunge 200m single arm farmer carry (100R/100L)
200619
CrossFit9 – CrossFit WOD Skill Clean Complex (10 minute EMOM (complete all in the same minute)) 3 Power clean + 2 Front squat + 1 Shoulder to Overhead Metcon Juneteenth (AMRAP – Rounds and Reps) 19 minute AMRAP: 6 Squat cleans 18 Push-ups 65 Toe taps L1: 45/35; power cleans L2: 115/85 L3: 135/95Juneteenth is… Read more »
200618
CrossFit9 – CrossFit WOD Skill Sumo Deadlift (6 x 3) 3 x 20 staggered walking RDLs (10R/10L) Metcon Metcon (Time) For time: Buy in: 800m run or 1000m row 18-15-12-9-6-3 Thrusters Box jumps Cash out: 200 DUs or 400 singles L1: 45/35 L2: 75/55 L3: 95/65
200617
CrossFit9 – CrossFit WOD Skill Metcon (Weight) 5 supersets: 4 Turkish Get-up (2R/2L) 12 Single arm bent over row from dead stop (6R/6L) Metcon Metcon (Weight) 18 minutes for quality: 300m row or 1:00 echo bike 8 single arm half kneeling press (R) 8 single arm half kneeling press (L) 10 reverse lunges to knee… Read more »
200616
CrossFit9 – CrossFit WOD Skill Front Squat (5 x 3) Kneeling thoracic rotations 3 x 10 per side Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: 50 KB swings 40 Toes to bar 30 Power snatches 20 Box jump overs L1: 45/35; B/P L2: 75/55; G/Y L3: 95/65; R/G (Russian)
200615
CrossFit9 – CrossFit WOD Skill Strict Press (3 x 5) Push Press (4 x 2) Accessory work: Banded face pulls 3 x 15 Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups
200613
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 7 minute AMRAP: 100m run or 150m row 15 bent over row with bar Rest 2 minutes 7 minute AMRAP: 10 burpees over bar 15 thruster Rest 2 minutes 7 minute AMRAP: 150m ski 15 D-ball over shoulder Rest 2 minutes 7 minute AMRAP:… Read more »
200612
CrossFit9 – CrossFit WOD Skill Deadlift (5 x 3) Between sets: Cuban Press 3 x 8 Metcon Metcon (Time) 3 Rounds For Time: 400m run or 500m row 20 Back rack lunges (10R/10L) 15 Back squats 20 Slam ball L1: 45/35 L2: 95/65 L3: 115/85
200611
CrossFit9 – CrossFit WOD Skill Front Squat (4 x 5) Between sets: 3 x 10(10R/10L) Cossack Squats Metcon Metcon (Time) For time: 15*12*9*6*3* Power cleans Shoulder to overhead * 50 Double unders Round of 15: L2: 95/65; L3: 115/85 Round of 12: L2: 105/75; L3: 135/95 Round of 9: L2: 115/85; L3: 155/105 Round of… Read more »
200610
CrossFit9 – CrossFit WOD Skill Metcon (Weight) 3-4 Rounds: (try to go unbroken) 100m farmer carry 100m front rack carry 100m single arm OH carry (50m R/50m L) Rest 1 minute between rounds L1: B/P L2: Y/B L3: G/Y Metcon Metcon (No Measure) 15 minute EMOM (for quality) 1: 10 Ring dips 2: :30 L-hold… Read more »