CrossFit9 – CrossFit WOD Strength Back Squat (4 x 3-5 reps) Accessory: 3 x 15/side banded lateral steps Metcon Metcon (Time) For time: 800m run 15/12 ring muscle ups 30 hang squat cleans 50 calorie ski L1: 45/35; 30 box/ring dips L2: 96/65 L3: 135/95
220507
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 2… For time: 100 air squats 40 shoulder to overhead 100 air squats 60 pull-ups 100 air squats 80 push-ups 100 air squats 100 calorie row L1: 45/35 L2: 95/65 L3: 135/95
220506
CrossFit9 – CrossFit WOD Strength Sumo Deadlift (4 x 4-6 reps) 1-2 sets to warm up, then 4 challenging sets. Accessory: 3 x 10 Bulgarian split squat per leg Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 20 box jumps 15/12 calorie echo bike 12 DB hang clean + press (6R/6L) 10 burpees… Read more »
220505
CrossFit9 – CrossFit WOD Strength Tempo Front Squat (4 x 4-6 reps) 3 seconds down 3 second hold Explosive upWarm-up is 1-2 sets, then complete working sets. Accessory: 3 x 10/side single leg deadlift Metcon Metcon (AMRAP – Reps) 5 minute AMRAP: Buy-in: 500m row or ski Then max rounds of: 10 toes to bar,… Read more »
220504
CrossFit9 – CrossFit WOD Stamina 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (Time) For time: Buy in: 50/40 calorie ski or 50/40 calorie echo bike 21-18-15-9 Bench press Dumbbell sit-ups or GHD sit-ups Cash out: 50/40 calorie echo bike or 50/40 calorie ski L1: 45/35 L2: 135/65 L3: 155/85
220503
CrossFit9 – CrossFit WOD Strength Metcon (AMRAP – Rounds) 3 rounds – (18 minute cap) 100m farmer carry 200m sled pull 2-3 minutes rest after each round L1: B/P (25/20); 2/1 x 45 plate L2: G/Y (50/35+); 3/2 x 45 plates L3: R/G (75/50+); 4/3 x 45 plates*Note: equipment sharing is required for this strength… Read more »
220502
CrossFit9 – CrossFit WOD Strength Back Rack Reverse Lunge (4 x 4-6 per leg) Warm-up 1-2 sets, then complete 4 challenging sets Accessory: 3 x 15 weighted good mornings Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Rest 5 minutes Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#
220430
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In teams of 2… Each partner completes a full round, then switch. 15 minute AMRAP: 100m run 8 thrusters 12 KB swings Rest 3 minutes 15 minute AMRAP: 150m ski or row 10 medball cleans (20/14#) 10 push-ups L1: 45/35; B/P L2: 75/55; R/G Russian style… Read more »
220429
CrossFit9 – CrossFit WOD Strength Sled Push (18 minutes to find ) Heaviest Possible One Way Metcon Metcon (Time) 5 rounds for time: 12 Toes to bar 40 Double unders 15-12-9-6-3 Deadlifts L1: 95/65 L2: 225/155 L3: 245/175
220428
CrossFit9 – CrossFit WOD Strength Bench Press (4 x 5-8 reps) Warm-up 1-2 sets, then complete 4 challenging sets of 5-8 reps Metcon Metcon (Time) For time: 50*40*30*20*10 Calorie row *Following each round = 10 hang power snatches 25 air squats L1: 45/35 L2: 75/55 L3: 95/65