CrossFit9 – WOD Metcon Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should… Read more »
180928
CrossFit9 – WOD Skill Bench Press (6 x 2) Metcon Metcon (Time) 4 rounds for time: 30 medball clean 20 knee 2 elbow 10 strict press L1: 45/35 L2: 75/55 L3: 95/65
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CrossFit9 – WOD Skill Weighted Pull-ups (3 rep max) 15 minutes to work on pull-ups, kipping styles and modifications Metcon Metcon (Time) 2 rounds for time: 30 thruster* 30 box jump 200m ski 20 thruster* 20 box jump 200m ski 10 thruster* 10 box jump 200m ski L1: 45/35 L2: *(30) 45/35, (20) 75/55, (10)… Read more »
180926
CrossFit9 – WOD Metcon Metcon (Time) 200 DU or jumping jacks 100 bodyweight lunges 90 sit-up 80 ground to jump + touch 70 russian twist w/ ball 60 push up 50/40 cal assault bike 40 DB squat clean (50/35#) or hang KB squat clean 30 v-up 20 ab roll out 200 DU or jumping jacks
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CrossFit9 – WOD Metcon Metcon (Time) For time: *1000m row 50 pull-up 30 deadlift 50 burpee 30 deadlift 50 pull-up *800 run L1: ring row/pull-up; 45/35 L2: 205/135 L3: 225/155 You may start at the run or the row.
180924
CrossFit9 – WOD Skill Front Squat (6 x 3) Metcon Metcon (Time) *15*12*9*6*3* Shoulder to overhead *200m run L1: 45/35 L2: 105/75 L3: 135/95 *Start and end with 200m run*
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CrossFit9 – WOD Metcon Horton (Time) 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 155 lb. 50-yard buddy carry Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise… Read more »
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CrossFit9 – WOD Skill Split Press (6 x 4) Press from Split Stance Metcon Metcon (Time) For time: 21*18*15*12*9 Deadlift HSPU 30 DU L1: 45/35+; DB push press L2: 205/135 L3: 225/155
180920
CrossFit9 – WOD Skill Overhead Squat (5 x 3) Metcon Metcon (Time) 5 rounds for time: 6 hang squat snatch 12 pull-up 15 wallball L1: 45/35, power snatch or DB snatch (6/6) L2: 95/65 L3: 135/95
180919
CrossFit9 – WOD Metcon Metcon (Time) 10 minute AMRAP: 10 D-ball squat 12 box jump over 200m bike-erg (90/80 RPMs) Rest 5 minutes Metcon (Time) 7 rounds for time: 200m run (20 reps) 2 rope climb 12 burpee to plate