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
220329
CrossFit9 – CrossFit WOD Skill Split Jerk (6 x 2) Accessory: 3 x 6 split press (light) Metcon Metcon (Time) 3 rounds for time: 400m run 15 front squats 15 pull-ups 5 wall walks L1: 45/35; 10 inch-worms with push-up L2: 95/65 L3: 135/95
220328
CrossFit9 – CrossFit WOD Strength Back Squat (4 x 5-8 ) Warm-up, then complete four challenging sets at 5-8 rep range. Should have two reps in reserve at the end of each set. Metcon Compare to 200204 Metcon (Time) For time: *10*8*6*4*2*6*8*10* Hang power snatch Burpees over bar *30 double unders L1: 45/35 or DB;… Read more »
220326
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In Teams of 2: 15 minute AMRAP: 150m ski 10 MB clean (20/14#) 8 burpees Rest 3 minutes 15 minute AMRAP: 6/5 calorie echo bike 10 goblet squat 10 KB swing L1: B/P L2: R/G russian L3: R/G american
220325
CrossFit9 – CrossFit WOD Stamina Metcon (Time) 4 rounds: 500m row or ski Rest 2 minutes between Score = slowest Metcon Metcon (AMRAP – Reps) 5 minute AMRAP: Toes to bar *EMOM, starting at 0:00: 10 sumo deadlift high pulls (95/65#) Rest 2 minutes 5 minute AMRAP: Slam balls *EMOM, starting at 0:00: 10 front… Read more »
220324
CrossFit9 – CrossFit WOD Strength Clean and Jerk (12 minute EMOM: Work up to heavy single) Metcon Metcon (Time) 6 rounds for time: 200m run 10 overhead squats 5/3 strict pull-ups L1: 45/35 L2: 95/65 L3: 135/95
220324 – 9FIT
CrossFit9 – 9FIT Metcon Metcon (AMRAP – Reps) 10 minute AMRAP: 500m bike erg 15 goblet squats 20 skater jumps 2 minutes rest 10 minute AMRAP: 200m run 15 sumo deadlift high pulls 15 wallballs 2 minutes rest 10 minute EMOM: 1. 40 second high damper bike erg sprint 2. 40 second KB swings
220323
CrossFit9 – CrossFit WOD Strength Barbell Hip Thrusts (Work up to a challenging set of 10-12 reps) http://youtu.be/mvBTGx5zu5Ithen hit 3 x 5-8 at that weight Accessory: banded hamstring curl 3 x 10/side Metcon Metcon (AMRAP – Reps) 20 minute AMRAP: 100m farmer carry 50 double unders 25 air squats 15 bench press L1: 65/35 L2:… Read more »
220322
CrossFit9 – CrossFit WOD Strength 20 minutes A: Strict Press (Work up to a heavy set of 3) Then, backoff to 80% of that number for 2 x 5. B: Pendlay Row (3 x 8-10) Metcon Metcon (AMRAP – Reps) 16 minute AMRAP: 2-4-6-8-10-12-etc Single arm DB snatch (per side) Burpee box jump Calorie echo… Read more »
220321
CrossFit9 – CrossFit WOD Skill 20 minutes Deadlift (4 x 5-8 reps) Warm-up, then complete four challenging sets at 5-8 rep range. Should have two reps in reserve at the end of each set. Metcon Metcon (Time) 2 rounds for time: 60 wallballs 30 calorie row 15 hang power cleans 7/5 ring muscle-ups L1: 45/35… Read more »