Category: Uncategorized

CrossFit9 – CrossFit WOD Weightlifting Clean and Jerk (1 rep Max) Scaling Options 6 x 2 Metcon Metcon (5 Rounds for time) 16 Minute AMRAP 50 Double Under 15 Hollow Rocks 15 Push Press 15/12 Cal Echo BikeL1: 45/35; Single under L2: 95/65 L3: 135/95 Extra Accessory Lower Accessory (Checkmark) 3 sets 50′ Death march… Read more »

CrossFit9 – CrossFit WOD Gymnastics Gymnastics (Time) For time 30 Ring Muscle-ups Alternative Option for Strength Development: 5 x 5 Strict Pull-ups, or 3-5 sec Negatives Rest 2-3 minutes between setsTC: 6 minutes Score: Time L1: For Time: 30 Ring Rows + 30 Push-ups L2: 20 Jumping RMU Metcon Metcon (Time) 5 Rounds for Time:… Read more »

CrossFit9 – CrossFit WOD Weightlifting Snatch (1 rep Max) Scaling Options 6 x 2 moderately heavy Focus on technique Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 20/15 Cal row 15 Hang power cleans 10 Burpee over barL1: 15/10 Cal; 10 HPC 45/35lbs; 6 Burpees L2: 75/55 L3: 115/85 Extra Accessory Post Chain… Read more »

CrossFit9 – CrossFit WOD Metcon Team Workout (Time) In Teams of 2 A) 60*40*20 Devil Press Push-Up *200m per person (you go, I go) Rest 3 minutes B) 60*40*20 Synchro Hang clean and Push press Right Synchro Hang clean and Push press Left *150 Air squats Rest 3 minutes C) 100 Cal Sprint Row or… Read more »

CrossFit9 – CrossFit WOD Weightlifting Front Squat (1 rep Max) TC: 20 minutes Score: Weight Scaling Options 6 x 2 @ moderate Metcon (Time) For time 50 Box jumps 24/20” 50 Slam Balls 50 Cal Row 50 V-ups 50 Wall balls 20/14 lbsTC: 18 minutes Score: Time L1: 10/8; 40 box jumps; 40 cal row;… Read more »

CrossFit9 – CrossFit WOD Weightlifting Shoulder Press (1 rep Max) TC: 16 minutes Score: Weight Scaling Options 8 x 1 @ moderate Metcon Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb TC: 10 minutes Score: Time Scaling Options Beginner 9-7-5 Ring rows Push ups Hang squat snatch @ 45/35lbs Intermediate Jumping Ring… Read more »

CrossFit9 – CrossFit WOD Weightlifting Deadlift (1 rep Max) TC: 16 minutes Score: Weight Scaling Options 6 x 2 @ moderate Metcon Metcon (4 Rounds for time) Every 3 mins x 4 Rounds: 15 Hang clean 15 Toes to Bar 15 Bar facing burpeesL1: 45/35 L2: 95/65 L3: 115/85 Extra Accessory Post Chain (Checkmark) 3… Read more »

CrossFit9 – CrossFit WOD Weightlifting Bench Press (1 rep max) TC: 16 minutes Score: Weight Scaling Options Beginner: 8 x 1 @ moderate Metcon Metcon (Time) 5 RFT 20 KB Swings 400m RunTC: 18 minutes Score: time L1: B/P + L2: G/Y + L3: R/G + Extra Accessory Upper Accessory (Weight) 3 sets 8 Double… Read more »

CrossFit9 – CrossFit WOD Weightlifting Back Squat (1 rep max) TC: 20 minutes Score: Weight Scaling Options Beginner: 6 x 2 @ moderate Metcon Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.TC: 10 minutes Score: time Scaling Options 4 min row cap – max meter 30 Thrusters… Read more »

CrossFit9 – CrossFit WOD Metcon Team WOD (Time) In Teams of Two 30 Minute AMRAP 40 Pistols or SL squat variation 40 Burpees 40 Cal Row 40 Toes to Bar 40 Shoulder to Overhead 40 Cal Ski