CrossFit9 – CrossFit WOD Skill 18-20 minutes Front Squat (6 x 3) Accessory: 3 x 20 (each side) lateral banded walks Metcon Metcon (Time) OPEN PREP 15 minute AMRAP: 2*4*6*8*10*12*etc Deadlifts Wall walks *250m bike erg sprint or 100m sprint L1: 95/65; 2:1 inch worms with push-up L2: 225/155 L3: 275/185
220122
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2… 30 minute AMRAP: 400m run (together) 30 power snatches 50 push-ups 70 sit-ups 90 air squats L1: 45/35 L2: 75/55 L3: 95/65
220121
CrossFit9 – CrossFit WOD Skill Compare to 180125 Metcon (Weight) 20 minute EMOM: 3 Power Clean 2 Front Squat 1 Shoulder to Overhead L1: 45/35+ L2: 95/65+ L3: 135/95+ Metcon Metcon (AMRAP – Rounds) 8 minute AMRAP: 2-4-6-8-10-etc KB Swing Wallball (20/14#) Increase reps by 2 until time elapses L1: B/P L2: R/G – Russian… Read more »
220120
CrossFit9 – CrossFit WOD Skill 18-20 minutes Bench Press (5 x 5) Accessory: 3 x 15 Banded tricep pushdowns Metcon Metcon (Time) 3 rounds for time: 100 double unders 50 single arm alt DB snatch 25 pull-ups L1: 25/15+ L2: 35/25+ L3: 50/35+
220119
CrossFit9 – CrossFit WOD Metcon Metcon (Time) Complete as many as possible in 35 minutes: (In any order) 1. 400m sled pull 2. 50 calorie echo bike 3. 400m D-ball carry 4. Work up to 1RM power snatch 5. 1 mile run L2: Complete 4/5 L3: Complete all 5 400 M Sled Pull (Time) Max… Read more »
220118
CrossFit9 – CrossFit WOD Skill 18-20 minutes Front Squat (5 x 4) Accessory: 3 x 10 single leg deadlift (per leg) Metcon Metcon (Time) 5 rounds for time: 12/10 calorie echo bike 10 deadlifts 3/2 ring muscle ups L1: 95/65; 5-10 dips L2: 205/135 L3: 225/155; 5/3 ring muscle-ups
220117
CrossFit9 – CrossFit WOD Skill 18-20 minutes 1A: Strict Press (4 x 3) 1B: 3 x 10 single arm high pull 2: Pendlay Row (3 x 8) Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15… Read more »
220115
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 2… 28 minute AMRAP: 400m run 20 pistols 30 sumo deadlift high pulls 40 push-ups 50 box jumps L1: 45/35 L2: 75/55 L3: 95/65 Finisher 5 Minute Ski Test (AMRAP – Reps) As many calories as possible in 5 minutes.
220114
CrossFit9 – CrossFit WOD Strength 18-20 minutes Back Rack Reverse Lunge (4 x 7R/7L*) *Complete all reps on weaker side first, then stronger side Accessory: 3 x 15 frog pumps Metcon Metcon (AMRAP – Rounds) 4 x 4 minute AMRAP: 15 toes to bar 12 bar facing burpees 10 hang power snatches Rest 90 seconds… Read more »
220111
CrossFit9 – CrossFit WOD Skill 1A: Strict Press (3 x 3) 1B: Banded tricep pushdown 2: Push Press (4 x 2) Metcon Metcon (Time) 4 rounds for time: 12 Power Cleans 25/20 Calorie Echo Bike or Ski 75 Double Unders L1: 45/35 L2: 95/65 L3: 135/95