CrossFit9 – CrossFit WOD Metcon Metcon (No Measure) 3 rounds: :45 work/ :15 rest 1. Burpees 2. Calorie echo bike 3. DB press (R) 4. DB press (L) 5. Mace thruster 6. Rest full minute L2: 35/20+ *Focus: interval training for intensity; keep heart rate high Rest 3 – 5 minutes AMRAP in 10 minutes:… Read more »
190917
CrossFit9 – CrossFit WOD Skill Bench Press (5 x 3) 3 x 15 face pulls between sets Metcon Metcon (Time) 10 rounds for time: 100m sprint or 150m row 5 strict pull-up 5 deadlift L1: 45/35; ring row or kipping pull-up L2: 205/135+ L3: 245/165+; 7 strict pull-ups *Focusing on form and strength on the… Read more »
190916
CrossFit9 – CrossFit WOD Skill Overhead Squat (5 x 5) Metcon Metcon (AMRAP – Reps) 3 rounds: 4 minute AMRAP: 350m row (35 rep) 15 back squat 10 HSPU Rest 2 minutes L1: 45/35; DB press 10/10 L2: 105/75 L3: 155/105; strict HSPU. Each round = 60 reps *Score is reps
190914
CrossFit9 – CrossFit WOD Metcon Metcon (Time) For time, in teams of 2: Buy in: *800m run *1000m row *300 DU All 3 must be completed before beginning the workout… Workout: 150 wallball (20/14#) 75 pull-up 50 HSPU 25 squat clean L1: power clean 45/35; DB seated strict press L2: 95/65 L3: 135/95 (35 minute… Read more »
190913
CrossFit9 – CrossFit WOD Skill Push Jerk (6 x 2) Metcon Metcon (Time) For time: 400m run or 1000m bike (90 rpm+) 21 thruster 1 rope climb 400m run or 1000m bike (90 rpm+) 15 thruster 2 rope climb 400m run or 1000m bike (90 rpm+) 9 thruster 3 rope climb L1: 45/35 L2: 65/55… Read more »
190912
CrossFit9 – CrossFit WOD Skill Back Squat (6 x 2) Metcon In 20 minutes, complete both workouts… Start wherever you like. Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#L1: 2:1 dips; scale weight as needed Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
190911
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 4 rounds: (40 seconds work/ 20 seconds rest) 1. Run 100m 2. Landmine thruster 3. Lateral jump over bar 4. Hollow rock or candlestick 5. Plank hold Rest 3 – 5 minutes Metcon (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats or G-SQ Bar-facing burpees L2:… Read more »
190910
CrossFit9 – CrossFit WOD Skill Front Squat (5 x 3) 3 x 30 second plank Metcon Metcon (Time) 4 rounds for time: 400m row 16 weighted step up (farmer carry style with DB or KB) 10 hang power clean L1: 45/35; bodyweight or 5/10+ L2: 105/75; 35/25 or Y/B L3: 135/95; 50/35 or G/Y
190909
CrossFit9 – CrossFit WOD Skill Bench Press (3 x 4, 3 x 3) 3 x 10 banded face pull Metcon Metcon (Time) 2 rounds for time: (22 minute cap) 800m run 15 back squat 5/3 bar muscle ups Performance note: The emphasis of this workout is to perform high skill movements under fatigue. The second… Read more »
190907
CrossFit9 – CrossFit WOD Skill Metcon (No Measure) Medball clean practice (6-8 minutes) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2… AMRAP in 30 minutes: One person works at a time. 200m sled pull 30 pull-up 40 KB swing 50 medball clean L1: 45+25/45 L2: 2×45/45+25; G/Y L3: 4×45/3×45; R/G (unbroken)