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
220110
CrossFit9 – CrossFit WOD Strength Front Squat (5 x 5) Accessory: 3 x 12 DB Romanian Deadlift Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Chest To Bar Pull-ups Thrusters L1: 45/35 L2: 75/55 L2: 95/65
220108
CrossFit9 – CrossFit WOD Metcon Metcon (Time) Teams of 2 (one partner works at time): For time: 800m run (together) 200 air squat 60 calorie ski 150 push-ups 50 calorie echo bike 50 pull-up 800m run (together) 40 minute time cap
220107
CrossFit9 – CrossFit WOD Skill Sumo Deadlift (1 rep max) Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use… Read more »
220106
CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 14 minute EMOM: ODD: 8 bench press EVEN: 1 turkish get up (1R/1L) L1: 45/35; B/P L2: 95/65; G/Y L3: 135/95; R/G Metcon Metcon (Time) 5 rounds for time: 21/15 calorie echo bike or ski 1 round of DB “DT” L1: 25/15+ L2: 35/25+ L3: 50/35+
220105
CrossFit9 – CrossFit WOD Skill Rope Climb (Rope Climb Practice 15 minutes) Metcon Metcon (Time) 3 rounds for time: 35/30 calorie row 200m farmer carry 4 rope climbs
220104
CrossFit9 – CrossFit WOD Skill 18-20 minutes Front Squat (4 x 6) Accessory: 3 x 15 banded glute bridge Metcon Metcon (Time) Compare to 190114 For time: 50 double unders 30 hang power cleans 30 push-ups 75 double unders 20 hang power cleans 20 push-ups 100 double unders 10 hang power cleans 10 push-ups L1:… Read more »
220103
CrossFit9 – CrossFit WOD Skill 18-20 minutes Push Jerk (3 x 3) 3 x 10 banded face pulls Split Jerk (3 x 2) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 3 Front Squats 3 Burpee Pull-ups 6 Front Squats 6 Burpee Pull-ups 9 Front Squats 9 Burpee Pull-ups [Add 3 Reps Per… Read more »
220101
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 22 minute AMRAP: 200m run 22 slam balls 20 toes to bar or hanging knee raise 22 calorie echo bike or bike Erg 20 single arm DB hang clean and jerk (11R/11L) 22 DB weighted sit-ups Finisher: 400m farmer carry
211231 – NYE
CrossFit9 – CrossFit WOD Metcon Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more about Blake click hereFor… Read more »