CrossFit9 – WOD Skill Back Squat (5 x 4) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: 6 overhead squat 12 hollow rock 200m run L1: 45/35 + or front squat hold for 30 sec L2: 95/65 L3: 115/85
180813
CrossFit9 – WOD Skill Split Press (6 x 2) Press from Split Stance Metcon Metcon (Time) 3 rounds for time: 400m run 40 wall ball (20/14#) 20 sumo deadlift high pull L1: KB L2: 75/55 L3: 95/65
180811
CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) Team of 2: 20 minute AMRAP: 100 wallball (20/14#) 100 DB snatches (50/35#) 100 DU or attempts 100 OH plate lunge (45/25#) 100 sit-up with ball (20/14#) L+R=2
180810
CrossFit9 – WOD Skill Metcon (No Measure) Gymnastics practice: Kipping pull-up – for those with 3+ strict pull-ups kipping – for those with < 3 strict pull-ups If you are proficient in kipping pull-ups use the time for 10 x 1 Turkish get-ups Metcon Metcon (Time) For time: 800 run 30 thruster 30 T2B 20... Read more »
180809
CrossFit9 – WOD Skill Bench Press (5 x 4) Metcon Metcon (AMRAP – Reps) Tabata (8 rounds: 20 seconds on, 10 seconds off – 4 total minutes per movement) 1. calorie row rest 2 minutes 2. bar muscle up (ring row/pull-up) rest 2 minutes 3. deadlift rest 2 minutes 4. deficit plate push-up (45# plates/24#… Read more »
180808
CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 10 DB strict press (R) 20 wall ball (20/14#) 10 DB strict press (L) 20 wall ball L1: 10/5 L2: 35/25 + L3: KB – Y/B+ rest 7 minutes 12 minute AMRAP: 10/8 calorie ski 14 box jump (24/20″) 20 sit-up L3:… Read more »
180807
CrossFit9 – WOD Skill Back Squat (1 rep max) Metcon Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP: 200m farmer carry 12 HSPU 1 rope climb L1: Y/B L2: G/Y L3: R/G or farmer bar
180806
CrossFit9 – WOD Skill Metcon (AMRAP – Reps) 10 minute alt EMOM: 1: 7/5 ring dip 2: 10 burpees L1: box or parallette dips L2: 7/5 ring dip L3: 5/3 ring muscle up Metcon Metcon (Time) For time: 400m run 21 OHSQ 400m run 15 OHSQ 400m RUN 9 OHSQ L1: 45/35 (or front squat)… Read more »
180804
CrossFit9 – WOD Skill Double-Unders (5 minute AMRAP – DUs or attempts ) 10-15 minutes practice then into… 5 minute AMRAP DUs Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: 18 minute AMRAP: 30 wall ball 20 hang power clean 10 SH2OH L1: 45/35 L2: 115/85 L3: 135/95
180803
CrossFit9 – WOD Skill 1000m Row (Time) Max Effort 1000m Row3 x 1000m row 4 minutes rest between Score = slowest 1000m Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: 5 HSPU 10 pistols (10/side) 15 T2B or (GHD with ball 10/6#)