CrossFit9 – CrossFit WOD Skill Muscle-up Practice (No Measure) 15 minutes of practice. Parallette drills, low and high ring drills, floor drills. Metcon Metcon (Time) 2 rounds for time: 800m run 15 squat cleans 8/6 ring muscle ups L1: 45/35; 15 dips L2: 95/65 L3: 135/95
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CrossFit9 – CrossFit WOD Strength 18 minutes to achieve Strict Press (Find today’s 1 rep max, followed by 3 x 5 at 75%) Accessory: 3 x 10 banded lat pull-down Metcon Metcon (Time) Buy in: 20 calorie echo bike or 30 calorie ski 5 rounds for time of: 20 wall-ball shots (20/14#) 10 deadlifts Cash… Read more »
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CrossFit9 – CrossFit WOD Weightlifting Metcon (Weight) 12 minute EMOM: 1 power snatch + 2 overhead squats L1: 45/35 L2: 115/85+ L3: 155/105+ Metcon Metcon (AMRAP – Reps) 12 minutes AMRAP: 5 front squats 10 chest-to-bar pull-ups 30 double unders L1: 75/55 L2: 155/105 L3: 185/125 Finisher ()
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CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In teams of 2… 30 minute AMRAP: 1000m row 80 KB swings 60 burpees 400m run 40 toes to bar 20 back rack reverse lunges (20R/20L) L1: 45/35 L2: 75/55 L3: 95/65
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CrossFit9 – CrossFit WOD Skill Back Squat (4 x 10) 3 x 10R/10L bottoms up KB press Metcon CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell,… Read more »
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CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 12 minute EMOM: 1: 1 Turkish get-up (1R/1L) 2: 5/3 strict pull-ups L1: B/P; rack pull-ups or pendlay rows L2: G/Y; 5/3 strict pull-ups L3: R/G; 7/5 strict pull-ups Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 10/8 calorie echo bike 20 sit-up 15… Read more »
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CrossFit9 – CrossFit WOD Skill Metcon (Time) For time: 3 x 500m ski 1:1 rest between Score = slowest round Metcon Metcon (Time) For time: 400m run 30 air squats 21 hang power cleans 400m run 30 air squats 15 hang power cleans 400m run 30 air squats 9 hang power cleans L1: 45/35 L2:… Read more »
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CrossFit9 – CrossFit WOD Skill 18-20 minutes Deadlift (1×10@50%; 1×8@60%; 1×6@70%; 2×4@75%; 2×2@85%) Metcon Metcon (AMRAP – Reps) 3 x 5 minute AMRAP: 150m row 14 front rack lunge (7/7) 12 push up Rest 90 seconds between rounds L1: 45/35 L2: 75/55 L3: 95/65 *pick up where you left off*
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CrossFit9 – CrossFit WOD Skill Front Squat (1 rep max) 20 minutes to establish today’s 1RM Metcon Metcon (Time) 9 rounds for time: 8 pull-up 7 thruster L1: 55/45 L2: 75/55 L3: 95/65
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CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In teams of 2, alternating rounds… 15 minute AMRAP: 100m run 10 wallball 10 KB swing Rest 2 minutes 15 minute AMRAP: 150m ski 8 sumo deadlift high pull 8 push press L1: 45/35 L2: 75/55; R/G – Russian L3: 95/65; R/G – American