CrossFit9 – CrossFit WOD Skill Pistol practice (No Measure) 10 minutes of practice Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2- 24 minute AMRAP: 30 single arm DB hang clean & jerk 30 pistol 30 russian KB swing 30 goblet squat 30 calorie echo bike or ski L1: 10/5; Y/B L2: 35/20+;… Read more »
190816
CrossFit9 – CrossFit WOD Skill Strict Press (3 x 5) Push Press (2 x 3) Push Jerk (3 x 3) Metcon Metcon (Time) 10 rounds for time: 200m run or 250m row 5 front squat 7 burpees L1: 45/35 L2: 95/65 L3: 135/95
190815
CrossFit9 – CrossFit WOD Skill Back Squat (5 x 4) Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 21 wall ball 15 toes to bar 9 power snatch L1: 45/35 L2: 95/65 L3: 115/85
190814
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 3 rounds (45 sec work/ 15 sec transition) 1. Echo bike or ski 2. Slam ball 3. Mountain climber 4. Single arm DB thruster (L) 5. Single arm DB thruster (R) Rest 5 minutes 3 rounds (21 min time cap) 400m run 50 skater jumps 40… Read more »
190813
CrossFit9 – CrossFit WOD Skill Metcon (Weight) 10 minute EMOM: 3 squat cleans L1: power clean L2: 95/65+ L3: 155/105+ Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 300m row 68 foot walking DB/KB lunges 30 box jump 1 ring muscle up L1: 10/5 lb; 12 dips L2: 35/20+; Y/B L3: 50/35; G/Y;… Read more »
190812
CrossFit9 – CrossFit WOD Skill Bench Press (5 x 5 ) Metcon Metcon (Time) 4 rounds for time: 21 calorie row 15 deadlift 9 burpees over bar 2/1 bar muscle up L1: 45/35; 10 pull-up or ring row L2: 155/105 L3: 185/125 (Choose this only if your max is over 365/225); 3/2 bar muscle up… Read more »
190810
CrossFit9 – CrossFit WOD Skill Pistols (10-15 minutes of practice ) Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2: 22 minute AMRAP – 200m run 40 KB swing 30 burpees 20 strict pull-ups L1: Y/B L2: G/Y L3: R/G
190809
CrossFit9 – CrossFit WOD Skill Push Jerk (1 rep max) In 25 minutes Metcon Metcon (Time) For time: 50-40-30-20-10 double unders sit ups wallballs (20/14#) L1s singles or penguin jumps
190808
CrossFit9 – CrossFit WOD Skill Overhead Squat (6 x 2) Metcon Metcon (Time) 6 rounds for time: 7 hang power clean 30 air squat L1: 45/35 L2: 135/95 L3: 165/125
190807
CrossFit9 – CrossFit WOD Metcon Metcon (Time) 8 minute AMRAP: 10 calorie echo bike 20 single arms kneeling land mine press (10/10) 20 knee to elbow Rest 2 minutes 8 minute AMRAP: 400m bike erg 20 mace thruster 20 ab roll out Rest 5 minutes For time: (15 min cap) 800m run 50 medball clean… Read more »