Category: Uncategorized

CrossFit9 – CrossFit WOD Weightlifting Front Squat (5 x 4) Metcon Helena (Time) 3 Rounds for time of: 400m Run 12 Bar Muscle-Ups 21 Dumbbell Snatches (50#/35#)Choose to do Helena or Helen. Scale each as needed Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups TC: 12… Read more »

CrossFit9 – CrossFit WOD Warm-up A. General – 60sec Burpee over empty bar/Burpee/Down & up – 30sec Banded sidewalks (15sec/side) – 60sec Barbell RDL – 30 sec Pause Air squats – 60sec Burpee over empty bar/Burpee/Down & up B. Mobility Full squat T spine rotations 60sec https://youtu.be/w4IdAUSHJUU C. Specific: Focus is on bar path 3… Read more »

CrossFit9 – CrossFit WOD Metcon Metcon (Time) In teams of two 4 Rounds for time 15 devils press (to overhead) 1000m row (500m per person; any split) 15 demon press (to shoulder) 800m run (400m per person; any split)TC: 40 min L1: 15/10 L2: 35/25 L3: 50/35

CrossFit9 – CrossFit WOD Weightlifting Snatch (1 x 3 @60% 2 x 2 @70% 3 x 2 @80% Rest 2-3 minutes between sets) Metcon Metcon (Time) For Time: Buy-In: 400m Farmer Carry Then, 1-2-3-4-5-6-7-8-9-10 Burpee Over Bar Front SquatL1: 45/35; B/P L2: 115/85; Y/B L3: 135/95; G/Y Extra Accessory Post Chain (Checkmark) Prone WYs 3… Read more »

CrossFit9 – CrossFit WOD Weightlifting Clean and Jerk (5 x 1 @ 90% ) Metcon Metcon (Time) 5 rounds 200m Run 12 DeadliftsScore: Time L1: 45/35 L2: 185/125 L3: 225/155 Extra Accessory Stretch (No Measure) Pigeon stretch 60 sec per side Foreward fold 60 sec Couch stretch 60 sec per side

CrossFit9 – CrossFit WOD Gymnastics Gymnastics (AMRAP – Reps) 12 Minute EMOM Odd: 8/8 DB Bent over row Even: 5-15 Chest to Bar Pull Up RestL1: Jumping C2B L2: 35/25 + L3: 50/35 + Metcon Metcon (Time) 3 Rounds for time 75 Double-unders 50 Air Squats 10 Hang Power SnatchScore: Time L1: 45/35; 50 jump… Read more »

CrossFit9 – CrossFit WOD Weightlifting Back Squat (1 x 8 @65% 1 x 6 @75% 2 x 4 @80% Rest 2-3 minutes between sets ) Metcon Metcon (AMRAP – Reps) 4 rounds (45s work/15s rest) Overhead plate sit ups Handstand Push-Ups or HS Hold Front Rack Lunges Ski CalsL1: bodyweight; push-up L2: 75/55; 35/25 plate… Read more »

CrossFit9 – CrossFit WOD Metcon Team WOD (Time) In teams of Two: 30 Minute AMRAP 800m Partner Run 30 power snatches 30 burpee over bar 30 weighted sit ups 30 push-ups 30 cal skiL1: 45/35 L2: 75/55 L3: 95/65

CrossFit9 – CrossFit WOD Skill Skill (Distance) EMOM 10 minutes Odd: 30 seconds Handstand hold Even: Max Cal Echo Sprint in 30 sec Metcon Metcon (Time) For Time 21-15-9 Thrusters Box jumps Row CalsScore: Time Extra Accessory Midline (Checkmark) 100 D-Ball Marches (50/50) 2 sec pause per step

CrossFit9 – CrossFit WOD Weightlifting Snatch (5 x 1 @90% Rest as needed between reps) Score: Weight Metcon Metcon (Time) For time 1000m Row 30 Deadlifts 50 Pull ups 800m runScore: Time Extra Accessory Core Stability (Checkmark) Paloff press 3 x 10 per side