CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 12 minute EMOM (:30 work/:30 rest): ODD: HSPU EVEN: double unders Metcon Metcon (Time) 8 rounds for time: 100m run 10 SDLHP 30 air squats L1: 45/35 or KB L2: 75/55 L3: 95/65
120102
CrossFit9 – CrossFit WOD Skill Front Squat (2×5 @ 70%, 2×3 @ 80%, 2×2 @ 90%) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: 15 wall ball (20/14#) 15 KB swing 15 sit-ups L1: B/P+ L2: G/Y L3: R/G Rest 4 minutes Metcon (Time) 3 rounds for time: 9 burpees over bar 6… Read more »
200101
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 200m run 20 KB swing 20 KB lunges 20 alternating mace squat 20 L-hold from the bar :20 D-ball march Rest 5-7 minutes 20 minute AMRAP: 20 calorie bike erg 20 plate clean & jerk 20 russian twists 20 mountain climber… Read more »
191231
CrossFit9 – CrossFit WOD Metcon Metcon (Time) 3 rounds for time: 600m ski or 800m run or 1000m row 50 air squats 40 push-ups 30 box jumps (24/20) 20 burpees
191230
CrossFit9 – CrossFit WOD Skill Strict Press (5 x 3) Push Press (3 x 3) Metcon Metcon (Time) 3 rounds for time: 500m row 20 back squat 400m run or 2 minute Echo bike 20 pull-ups L1: 45/35+ L2: 95/65+ L3: 135/95+
191228
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: 400m bike erg or 200m ski 30 toes to bar 30 pistols (15/15) 30 DB single arm hang arm clean & jerk (15/15) 30 box jump L2: 50/35+
191227
CrossFit9 – CrossFit WOD Skill Metcon (Weight) 10 minute EMOM: 3 squat snatch L1: power snatch (focus on form) L2: 70% of your 1RM snatch L3: 135/95+ Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 200m farmer carry 20 calorie row 20 ring dips 20 sit-ups L1: B/P L2: G/Y L3: R/G; GHD
191226
CrossFit9 – CrossFit WOD Skill Double-Unders (5 – 7 minutes of practice) Metcon Metcon (Time) 4 rounds for time: 800m run or 4 minutes on echo bike 15 shoulder to overhead 50 body weight lunges (25/25) 2 minutes rest between rounds L1: 1000m row or 4 minute bike erg; 45/35 L2: 105/75 L3: 155/105 Rest… Read more »
191224 XMAS EVE
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 2 rounds: 5 minute AMRAP: Complete 400m run or 2:00 echo bike. In the remainder of the time complete AMRAP… 15 MBC 15 sit-ups Rest 3 minutes 5 minute AMRAP: Complete 400m run or 2:00 echo bike. In the remainder of the time complete… Read more »
191223
CrossFit9 – CrossFit WOD Skill Overhead Squat (2×4 @ 65%; 2×3 @ 75%; 2×2 @ 85%; 2×1 @ 95%) Metcon Metcon (AMRAP – Rounds and Reps) 25 minute AMRAP: 25/20 calorie row 25 toes to bar 25 front squat 25 push-up L1: 45/35 L2: 75/55 L3: 115/85