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 »
220319
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In teams of 2: 30 minute AMRAP: 2000m row 60 burpees 40 handstand push-ups 20 back squats L1: seated strict press or pike push-up; 45/35 L2: 105/75 L3: 135/95
220318
CrossFit9 – CrossFit WOD Strength Carry Complex (Time) SKILL 3-4 Rounds: 100m farmer carry 100m front rack carry 100m single arm OH carry (50m R/50m L) (Try to go unbroken within the round) Rest 1 minute between rounds L1: B/P L2: Y/B L3: G/Y 20 minute cap Metcon Metcon (Time) 4 rounds for time: 2-way… Read more »
220317
CrossFit9 – CrossFit WOD Strength Overhead Squat (6 x 2) Accessory: 3 x 5-8 cuban press with PVC pipe Metcon Metcon (Time) For time: 800m run 30 power snatches 30 toes to bar 800m run L1: 45/35; knee to elbow, knee raise, candlesticks L2: 95/65 L3: 135/95
220316
CrossFit9 – CrossFit WOD Strength Weighted Pull-ups (10 minute EMOM: 5/3 weighted pull-ups) L1: rack pull-ups or box assisted L2: 5/3 with 25/15# L3: 5/3 with 35/25#+ Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row… Read more »
220316 – 9FIT
CrossFit9 – 9FIT Metcon ()
220315
CrossFit9 – CrossFit WOD Strength 18 minute cap Back Rack Reverse Lunge (4 x 8R/8L) 3 x 8R/8L single leg deadlift Metcon Metcon (AMRAP – Reps) 5 x 3 minute AMRAP: 12/10 calorie echo bike or ski 10 deadlifts Max push-ups Rest 90 seconds L1: 95/65 L2: 205/135 L3: 225/155 Score = total reps of… Read more »
220314
CrossFit9 – CrossFit WOD Skill Metcon (Weight) Clean and Jerk Complex 15 minute EMOM: 1 squat clean + 1 hang squat clean + 1 shoulder to overhead * weight increases every 5 minutes. L1: 45/35; 55/45; 75/55 L2: 115/85; 135/95; 155/105 L3: 135/95; 155/105; 185/125 Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP:… Read more »