CrossFit9 – CrossFit WOD Strength Clean and Jerk (20 minutes to find today’s max C&J) Metcon (Time) 4 rounds for time: 20/15 calorie echo bike or ski 20 KB swing 15 burpee box jump over L1: Bike erg; Y/B; 35/25+ L2: G/Y; 50/35+ L3: R/G; 70/50+
CrossFit WOD – Mon, Feb 13
CrossFit9 – CrossFit WOD Strength 18-20 minutes Push Press (3 x 2) Push Jerk (3 x 2) Metcon (No Measure) 20 minute AMRAP: 25 air squats 10 hang power snatches 10 chest-to-bar pull-ups *Every 2 rounds, run 400m. L1: 45/35 L2: 75/55 L3: 95/65
CrossFit WOD – Sat, Feb 11
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2… 30 minute AMRAP: 30 DB sit-ups or GHD sit-ups 30 thrusters 30 calorie echo bike 30 sumo deadlift high pull 30 box jump overs L1: 45/35 L2: 75/55 L3: 95/65
CrossFit WOD – Fri, Feb 10
CrossFit9 – CrossFit WOD Strength Sled Push Heaviest Possible One Way Metcon (Time) 8 rounds for time: 35 double unders 6 hang power clean 8 burpees over bar L1: 45/35 L2: 105/75 L3: 155/105
CrossFit WOD – Thu, Feb 9
CrossFit9 – CrossFit WOD Sumo Deadlift (5 x 2) Accessory: 3 x 15/side lateral steps Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 12 toes to bar 10/8 calorie ski or echo bike 8 front squat L1: 95/65 L2: 115/85 L3: 185/125
CrossFit WOD – Wed, Feb 8
CrossFit9 – CrossFit WOD Metcon (AMRAP – Reps) EMOM 12 (alternating): 1: 100m run w/ single leg squats in remaining time 2: 8/6 handstand push-ups L1: strict push-ups L3: Strict HSPUs Metcon (Time) For time: Buy-in: 1000/800m row or ski 40 alternating DB snatch 12 burpee box jumps 32 alternating DB snatch 12 burpee box… Read more »
CrossFit WOD – Tue, Feb 7
CrossFit9 – CrossFit WOD Strength Push Press (3 x 3) Push Jerk (3 x 3) May split jerk if needed Metcon (Time) 3 rounds for time: 400m run 20 backrack lunges (10R/10L) 20 pull-ups L1: 45/35 L2: 95/65 L3: 135/95
CrossFit WOD – Mon, Feb 6
CrossFit9 – CrossFit WOD Strength Overhead Squat (3 x 8-10) 3 x 10-12 cuban press 18-20 minutes Metcon Metcon (AMRAP – Rounds and Reps) For Time: 3-9-15-21-15-9-3 Deadlifts Wallballs (20/14) L1: 95/65 L2: 205/135 L3: 225/155
CrossFit WOD – Sun, Feb 5
CrossFit9 – CrossFit WOD
CrossFit WOD – Sat, Feb 4
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) Alternate as many rounds as possible for 25 minutes: Partner 1 completes… 8 hang power cleans 8 burpees 14 box jumps While Partner 2 completes maximum calories on rower or ski erg. Switch. L1: 45/35 L2: 115/85 L3: 165/115 Finisher: 100 sit-ups 100 russian… Read more »