211209 – 9FIT

CrossFit9 – 9FIT Metcon Metcon (AMRAP – Reps) 2 Rounds x 2 minute AMRAP: Each AMRAP starts with a 100m run or 250m bike erg sprint Then max reps of: AMRAP 1: Wallballs AMRAP 2: MB cleans AMRAP 3: MB slam with broad jump AMRAP 4: Russian twists with ball AMRAP 5: Skater jumps with… Read more »

211208

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: 200m farmer carry 50 air squats 30 KB swing 3 rope climbs L1: B/P; 6 ground to standing L2: G/Y L3: R/G

211207

CrossFit9 – CrossFit WOD Skill Back Squat (6 x 2) Accessory: 3 x 10 bar or band good mornings Metcon Metcon (Time) For Time: 55 Calorie Echo Bike 55 Wall balls (20/14#) 55 Deadlifts 55 Handstand Push-ups L1: 95/65; regular push-ups or pike push-ups L2: 205/135 L3: 225/155

211206

CrossFit9 – CrossFit WOD Skill Strict Press (3 x 5) Accessory: 3 x 10 banded face pulls Pendlay Row (3 x 8-10) Metcon Metcon (Time) 4 rounds for time: 20/16 calorie row or ski 20 front rack lunges 10 shoulder to overhead L1: 45/35 L2: 95/65 L3: 115/85

211204

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2… 28 minute AMRAP: 400m run (together) 50 front squats 50 push-ups 50 sit-ups 50 box jumps L1: 45/35 L2: 95/65 L3: 135/95

211203

CrossFit9 – CrossFit WOD Skill Sumo Deadlift (6 x 2) Metcon Metcon (AMRAP – Reps) 5 x 3 minute AMRAP: 250m row or ski 15 hang power snatch Max toes to bar Rest 90 seconds between AMRAPs. L1: 45/35 L2: 75/55 L3: 95/65 Score = total reps of toes to bar over 5 rounds

211202

CrossFit9 – CrossFit WOD Skill Metcon (Weight) 12 minute EMOM: Complex: Power Clean + Hang Squat Clean Work your way up to a heavy complex Metcon Metcon (AMRAP – Reps) 10 minute AMRAP: Max calorie echo bike On the minute starting at 0:00: 12 Wallballs (20/14#) Rest 3 minutes 10 minute AMRAP: Max calorie ski… Read more »

211201

CrossFit9 – CrossFit WOD Metcon Schmalls (Time) Run 800m Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 Handstand Pushups Then, Run 800m

211130

CrossFit9 – CrossFit WOD Skill Bench Press (5 x 6) Accessory: 3 x 12 banded tricep pushdowns Metcon Metcon (Time) For time: 27*21*15*9* Thrusters Box jump overs *40 double unders L1: 45/35 L2: 75/55 L3: 95/65

211129

CrossFit9 – CrossFit WOD Skill Back Squat (6 x 2) Accessory: 3 x 10-15 single leg deficit calf raises (per leg) Metcon Metcon (Time) 3 rounds for time: 30 calorie row 20 medball cleans 10 deadlifts 5/3 ring muscle-ups L1: 95/65 L2: 205/135+ L3: 225/155+