CrossFit9 – CrossFit WOD Skill Metcon (Weight) 12 minute EMOM: 1 power snatch + 1 hang power snatch Work your way up to a heavy complex Metcon Metcon (Time) 3 rounds for time: 200m sled pull 25 sit-ups 12 bench press 5/3 ring muscle ups L1: 45/35; 10 ring dips; jumping muscle ups L2: 95/65;… Read more »
211229
CrossFit9 – CrossFit WOD Skill Back Rack Reverse Lunge (4 x 8R/8L) Complete all reps on weaker side, then repeat on stronger side Accessory: 3 x 15 frog pumps 18-20 minutes Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 350m row or ski 15 deadlifts 20 single-leg squats, alternating L1: 40 air squats;… Read more »
211228
CrossFit9 – CrossFit WOD Skill 18-20 minutes 1A: Strict Press (3 x 4) 3 x 8 single arm high pull between sets of strict press 1B: Pendlay Row (3 x 10) Then, complete pendlay row Metcon Metcon (Time) For time: 1*2*3*4*5*6*7*8*9*10 Burpee box jumps Hang power clean *6 toes to bar L1: 45/35 L2: 115/85… Read more »
211227
CrossFit9 – CrossFit WOD Skill Front Squat (4 x 8) Accessory: 3 x 10 DB stiff legged deadlift 18-20 minutes Metcon Metcon (AMRAP – Reps) 5 x 1 minute AMRAP: 1. Calorie echo bike or ski 2. Thrusters 3. KB swings 4. Rest L1: 45/35; Y/B L2: 75/55; G/Y L2: 95/65; R/GScore = total reps
211224 – XMAS EVE
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) “The Grinch” 25 minute AMRAP: 400m Who Hash Dash 12 Wallow in Self Pity Wallballs (20/14#) 25 DB Present Snatches 400m Cindy Lou Ski 12 Stare into the Abyss Ab Rollouts 25 Roast Beast Box Jumps Finisher: Grow your heart by 3 sizes, AMRAP… Read more »
211223
CrossFit9 – CrossFit WOD Skill Sled Push (In 18 minutes) Heaviest Possible One Way Metcon Metcon (Time) For time: Buy-in (or cash out): *1000 row 3 rounds: 15 back squat (floor or rack) 15 burpee to target Cash out (or buy in): *60/40 calorie bike erg** L1: 95/65 or G-sq L2: 155/105+ L3: 205/155+ **damper… Read more »
211222
CrossFit9 – CrossFit WOD Skill 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 Helen (Time) 3 Rounds for time of:… Read more »
211221
CrossFit9 – CrossFit WOD Skill Front Squat (4 x 10) Accessory: 3 x 10 single leg deadlift per side 18-20 minutes Metcon Metcon (Time) For time: 50 air squats 21 clean & jerk 50 air squats 15 clean & jerk 50 air squats 9 clean & jerk 50 air squats L1: 45/35 L2: 95/65; 135/95;… Read more »
211220
CrossFit9 – CrossFit WOD Skill Bench Press (5 x 5) Accessory: 3 x 12 KB bent over row Metcon Metcon (Time) 5 rounds for time: 50 double unders 12 overhead squats 3/2 ring muscle ups L1: 45/35; 10 ring dips L2: 95/65 L3: 115/85
211218
CrossFit9 – CrossFit WOD Metcon 12 Days of Christmas (Time) 1 Rope climb 2 Power clean 3 Front Squat 4 Shoulder to overhead 5 Burpees over bar 6 Front rack lunges (3/3) 7 Sit-ups 8 KB swings 9 Pull-ups 10 Calorie bike or ski 11 Toes to bar 12 D-ball to shoulder First, do one… Read more »