CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) Every 2 minutes on the minute for 5 rounds: 200m run In the remaining of the time, max ring muscle up L1: ring dips The goal is to work toward ring muscle ups, perform complex gymnastics under fatigue Metcon Metcon (Time) For time: 12 clean &… Read more »
190829
CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 10 rounds: 1 minute max calorie row 1 minute rest between rounds Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups
190828
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) Tabata: (8 rounds: 20 seconds work/10 seconds rest) 1) pull-up, ring row or jumping pull-up 2) push-up 3) air squat 4) sit-up Rest 1 minute between movements. Metcon (Time) 3 rounds for time: 400m run 22 slam ball 22 KB swing 22 medball clean 22 hollow… Read more »
190827
CrossFit9 – CrossFit WOD Skill Overhead Squat (6 x 2) Metcon Metcon (Time) 10 rounds for time: 30 double unders 12 wall ball (20/14#) 3 hang power snatch L1: 45/35; single under 2:1 L2: 95/65 L3: 115/85
190826
CrossFit9 – CrossFit WOD Skill Split Jerk (5 x 2) 5 x 15 banded face pull between sets Metcon Metcon (Time) 3 rounds for time: 500m row 21 box step up with DB 15 front squat 9 burpees over bar L1: FS: 45/35; SU: 5/10+; burpees L2: FS: 105/75; SU: 35/25+ or Y/B L3: FS:… Read more »
190824
CrossFit9 – CrossFit WOD Metcon Metcon (Time) 10 rounds for time: 10 burpees to plate 15 KB swing 20 wall ball 200m run L1: B/P Russian L2: G/Y American L3: R/G American
190823
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 15/12 calorie ski or 10/8 echo bike 12 thrusters 9 CH2B L1: 45/35 L2: 75/55 L3: 95/65 Rest 5 minutes Metcon (Time) L1: For time: 800m run or 1000m row L2: For time: 1 mile run or 2000m row L3: 2… Read more »
190822
CrossFit9 – CrossFit WOD Skill Split Jerk (5 x 2) Metcon Metcon (Time) 10 rounds for time: 6 deadlift 20 air squats 200m bike erg (90 RPMs) L1: 75/55 L2: 205/135 L3: 245/165
190821
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 20 plate clean & jerk 20 russian twist with plate (feet off floor) 200m row L2: 45/25 Rest 2-3 minutes Complete as many rounds as possible in 10 minutes of: 20 KB swing 20… Read more »
190820
CrossFit9 – CrossFit WOD Skill Bench Press (6 x 3) Metcon Metcon (Time) For time: Buy in: 100 DU 21-15-9 power clean burpees over bar Cash out: 100 DU L1: 45/35 L2: 95/65 L3: 135/95