CrossFit9 – CrossFit WOD Weightlifting Snatch Complex (12 minute EMOM) 1 Power Snatch 1 Hang Squat Snatch 1 Overhead SquatWork your way up Metcon Metcon (AMRAP – Reps) 15 minute AMRAP: 2*4*6*8*10*12*etc Front rack lunges (total reps) Pull-ups *150m ski or 100m run sprint L1: 45/35 L2: 95/65 L3: 135/95
220408
CrossFit9 – CrossFit WOD Strength Back Rack Reverse Lunge (4 x 5-8 per leg) Warm-up in 1-2 sets, then complete 4 challenging sets. First sets should be completed at higher end of rep range, as weight increases, move toward lower end of rep range. Accessory: 3 x 30 sec – 1 min clam shell hold… Read more »
220407
CrossFit9 – CrossFit WOD Strength Sled Push (18 minutes to find) Heaviest Possible One Way Metcon Metcon (AMRAP – Reps) 20 minute AMRAP: 1000m bike erg 14 alternating DB snatch (7R/7L) 12 strict toes to bar 100m farmer carry L1: 25/15+; strict hanging knee raise or knee to elbow; B/P L2: 35/25+; G/Y L3: 50/35+;… Read more »
220406
CrossFit9 – CrossFit WOD Metcon Metcon (Time) 2 rounds for time: 800m run 50 wallballs (20/14#) 40 KB swings 30 box jump overs (24/20″) 20/15 strict pull-ups L1: Y/B; ring rows; step-ups L2: G/Y L3: R/G
220405
CrossFit9 – CrossFit WOD Strength Bench Press (4 x 5-8) Warm-up in 1-2 sets, then complete 4 challenging sets, increasing weight or reps from last week’s effort. Make sure to record your score. Accessory: 3 x 12 (per arm) gorilla rows Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: 500m row 12 power… Read more »
220404
CrossFit9 – CrossFit WOD Skill Back Squat (4 x 5-8 reps) Warm-up in 1-2 sets, then complete 4 challenging sets, increasing weight or reps from last week’s effort. Make sure to record your score. Accessory: 3 x 20R/20L lateral banded walks Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang… Read more »
220402
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In teams of 2, alternating rounds: 15 minute AMRAP: 100m run 6 burpee box jumps 10 single arm DB hang clean + press Rest 2-3 minutes 15 minute AMRAP: 150m ski 8 toes to bar 10 wallballs (20/14#) L1: 25/15+; hanging knee raise L2: 35/25+ L3:… Read more »
220401
CrossFit9 – CrossFit WOD Strength Deadlift (4 x 5-8 reps) Warm-up, then complete four challenging sets at 5-8 rep range with 2 RIR. Compare to last week. Try to increase reps or weight week to week. Metcon Metcon (Time) For time: 1000m row or 2000m bike erg 21 shoulder to overhead (L2: 75/55#)(L3: 95/65#) 750m… Read more »
220331
CrossFit9 – CrossFit WOD Strength Bench Press (4 x 5-8 reps) Metcon Metcon (AMRAP – Reps) 5 x 3 minute AMRAP: 12/10 calorie ski or echo bike 8 hang squat cleans Max ring muscle-ups Rest 90 seconds between AMRAPs L1: 45/35; Max ring or box dips L2: 95/65 L3: 135/95
220330
CrossFit9 – CrossFit WOD Stamina Metcon (Time) 3 x 1000m row 1:1 rest Score = slowest Metcon Metcon (AMRAP – Reps) 18 minute AMRAP: 100m farmer carry 12 D-ball over shoulder 12 alternating pistol squats 12 ab rollout L1: 40/30#; B/P L2: 60/50#; G/Y L3: 70+#/60+#; R/G