CrossFit9 – CrossFit WOD Weightlifting Back Squat (EMOM 12: 2 reps @ 60-70% ) Total time cap w/ ramp-up: 20 min Score: Load Metcon Metcon (Time) 10*9*8*7*6*5*4*3*2*1 Ring Dips x2 Air squats *50′ D-ball or Sandbag carry RX+ @ Weighted ring dipsTC: 18 minutes Score: Time L1: Feet supported ring dips; jumping ring dip w/… Read more »
CrossFit WOD – Wed, Mar 22
CrossFit9 – CrossFit WOD Strength + Gymnastics Gymnastics + Stability (Weight) A. Accumulate 25 strict chin ups Rest 2-3 minutes B. Accumulate 14 (L+R = 2) Turkish Get-ups L1: 5-6 x 5 strict band-assisted or toe-assisted chin ups L2: Get to 25 strict chin-ups in sets of 3’s or 2’s L3: Strict chin ups –… Read more »
CrossFit WOD – Tue, Mar 21
CrossFit9 – CrossFit WOD Weightlifting Clean Drills (Checkmark) 1. Rack Delivery Drill 2. Tall Muscle clean 3. High hang Power clean 4. Low hang power clean 5. Slow pull power cleanTC: 15 mins Score: N/A Metcon Metcon (Weight) EMOM 10: ODD: 15/12 calorie row EVEN: 1 power clean + 2 front squats Right into… EMOM… Read more »
CrossFit WOD – Mon, Mar 20
CrossFit9 – CrossFit WOD Strength Tempo Front Squat (4 x 4 @ 7-8/10 RPE RPE = rate of perceived exertion on a scale between 1 and 10. ) 3 seconds down 3 second hold Explosive up Metcon (2 Rounds for time) 3 rounds: 8 overhead squats 24 pull-ups — at 10:00 on the clock —… Read more »
CrossFit WOD – Sat, Mar 18
CrossFit9 – CrossFit WOD Metcon (Time) In Teams of 2… 30 minute AMRAP: 30 calorie row or ski 100 push-ups 30 calorie row or ski 100 KB swing 30 calorie row or ski 100 goblet lunges 30 calorie row or ski 100 goblet squats 30 calorie rowor ski 100 sit-ups L1: Y/B L2: G/Y L3:… Read more »
CrossFit WOD – Fri, Mar 17
CrossFit9 – CrossFit WOD Strength Bench Press (4 x 2) Metcon Metcon (Time) 12 rounds for time: 5 pull-ups 10 alternating DB snatch 50′ seal walk Rest 1 min after every 4 rounds TC: 20 Minutes Scaling Options L1: 3 Assisted strict pull ups; 25/15; 3-5 Inchworms L2: 35/25 L3: 50/35; 5 chest-to-bar or 3… Read more »
CrossFit WOD – Thu, Mar 16
CrossFit9 – CrossFit WOD Weightlifting Snatch Practice (Checkmark) Snatch drills Tall Vertical jump, snatch grip Tall Snatch High pull, slow mo Tall Snatch high pull, @ speed Tall Snatch Pull under onto plates OHS TC: 15 mins Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 minutes: 15/12 calorie ski or bike erg 50 double-unders… Read more »
CrossFit WOD – Wed, Mar 15
CrossFit9 – CrossFit WOD Weightlifting Warm-up to 75% Sumo Deadlift (EMOM 10 minutes: 2 Sumo Deadlifts @ 75%) TC: 10mins Metcon Metcon (3 Rounds for time) Every 6 minutes for 18 minutes: (E6MOM) 400m run or 40/35 calorie row 40 KB swing 25 toes to bar L1: 30/25 calorie row; 30 KB swing(Y/B) L2: G/Y;… Read more »
CrossFit WOD – Tue, Mar 14
CrossFit9 – CrossFit WOD Strength Barbell Hip Thrusts (4 x 10 Build to heavy set of 10, pause 3 seconds at top of teach rep) http://youtu.be/mvBTGx5zu5I Metcon Metcon (4 Rounds for time) 4 rounds, each for time 9-6-3 Thrusters Box jumps over (24/20in) Rest 1:1 b/w rounds Score: Time of Each round L1: 45/35 (20/16in… Read more »
CrossFit WOD – Mon, Mar 13
CrossFit9 – CrossFit WOD Weightlifting Overhead Squat (4 x 4-6 reps) Metcon Metcon (Time) 6 rounds for time: 200 Run 12Burpees 5 Power Cleans Score: Time L1: 75/55 L2: 155/105 L3: 185/125 Extra Accessory Accessory (Checkmark) 3 sets 12 Band Face pulls 12 Band pull overs () ()