CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In teams of 2 (relay style): 30 minute AMRAP: 30 deadlifts 400m run (split 200m/200m between partners, must tag off or 5 burpee penalty) 30 back squats 400m run (same style) 30 shoulder to overhead 400m run (same style) Sub ski or bike erg in case… Read more »
220519
CrossFit9 – CrossFit WOD Strength Barbell Glute Bridge (4 x 8-12 reps) Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40sWarm-up 1-2 sets, then complete 4 challenging sets Accessory: 3 x 10 split squat per side (no elevation) Metcon Metcon (AMRAP – Reps) 16 minute AMRAP: *5*10*15*20* etc Power cleans Toes to bar *200m run (must run for Rx) L1: 45/35… Read more »
220518
CrossFit9 – CrossFit WOD Metcon Metcon (Time) For time: 1 mile run 30 bench press 60 box jump overs 90 KB swings L1: 45/35 L2: 135/65 L3: 155/95
220517
CrossFit9 – CrossFit WOD Strength Strict Press (Work up to a heavy set of 3) Then, backoff to 80% of that number for 2 x 5 Pendlay Row (3 x 8-12) Metcon Metcon (Time) 2 rounds for time: 10 bar muscle ups 20 handstand push-ups 30 deadlifts 40 wallballs (20/14#) L1: 95/65; 30 pull-ups or… Read more »
220516
CrossFit9 – CrossFit WOD Strength Back Squat (4 x 3-5 reps) Accessory: 3 x 12 single leg deadlift Metcon Metcon (AMRAP – Reps) 5 rounds x 1 minute stations, each for reps: 1. Overhead squats 2. Burpees over bar 3. Calorie echo bike or ski 4. Rest Score = total reps L1: 45/35 L2: 75/55… Read more »
220514
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds) In teams of 2… relay style 30 minute AMRAP: 100m run 6 hang power cleans 10 pistols L1: 45/35; 30 air squats L2: 115/85 L3: 165/115
220513
CrossFit9 – CrossFit WOD Strength Romanian DeadLift (RDL) (4 x 6-8) Accessory: 3 x 12 Lateral step-ups Metcon Metcon (AMRAP – Reps) 8 minute AMRAP: 2-4-6-8-10-12-14-etc DB or KB lunges Toes to bar L1: 25/15+ L2: 35/25+ L3: 50/35+ Rest 2-3 minutes 8 minute AMRAP: 2-4-6-8-10-12-14- etc Push-ups KB swings L1: Y/B+ L2: G/Y+ L3:… Read more »
220512
CrossFit9 – CrossFit WOD Weightlifting Snatch Complex (EMOM 12) 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat Metcon Metcon (AMRAP – Reps) 20 minute AMRAP: 2-way sled push 20 box jumps (24″/20″) 20 DB snatch (10R/10L) 20 DB sit-ups L1: 20/10+ L2: 35/25+ L3: 50/35+
220511
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) Complete as many as possible in 35 minutes: (In any order) 1. Row 2,000m 2. 400m sled pull (bodyweight) 3. 200 air squats 4. 100ft handstand walk or 300ft bear crawl 5. 40 D-ball over shoulder L1: 40+/30+ L2: 70+/50+ L3: 90+/75+
220510
CrossFit9 – CrossFit WOD Weightlifting Push Jerk (5 x 2) Accessory: Bent over KB row 3 x 15/arm Metcon Metcon (AMRAP – Reps) For time: 27*21*15*9* Deadlift Burpees over bar *12/10 calorie ski or echo bike L1: 95/65 L2: 205/135 L3: 225/155