CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2… 25 minute AMRAP: 40 back rack lunges 20 toes to bar 40 calorie row 20 devil press L1: 45/35; 15/10+ L2: 75/55; 35/25+ L3: 115/85; 50/35+
210806
CrossFit9 – CrossFit WOD Skill Bench Press (6 x 2) Accessory: 3 x 12 banded bent over rows () Metcon Metcon (Time) 10 rounds for time: 5 squat cleans 10/8 calorie echo bike or 12/10 calorie ski L1: 45/35 L2: 95/65 L3: 135/95
210805
CrossFit9 – CrossFit WOD Skill Handstand Practice (15 minutes to practice) Get upside down! Wall handstands Stationary handstands Handstand push-ups Handstand walks Metcon Metcon (Time) For time: 21 hang power snatches 200m run 21 burpees over bar 200m run 15 hang power snatches 200m run 15 burpees over bar 200m run 9 hang power snatches… Read more »
210804
CrossFit9 – CrossFit WOD Metcon Metcon (Time) 4 rounds for time: 3 rope climbs 15 KB swing 21 calorie ski or echo bike 100m farmer carry L1: B/P; 2:1 ground to standing L2: G/Y L3: R/G; legless
210803
CrossFit9 – CrossFit WOD Skill Front Rack Lunge (5 x 6 (per leg)) Accessory: 3 x 15-20 frog pumps () Metcon Metcon (AMRAP – Reps) 5 minute AMRAP: Buy-In: 400m run Max rounds of: 12 back squats (105/75) 12 chin over bar pull-ups Rest 2 Minutes 5 minute AMRAP: Buy-In: 400m run Max rounds of:… Read more »
210802
CrossFit9 – CrossFit WOD Skill Push Press (3 x 3) Accessory: 3 x 12 banded face pulls Push Jerk (3 x 2) Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 500m row 15 deadlifts 5 wall walks L1: 95/65; 5 inchworms with push-up or scaled height wall walks L2: 205/135 L3: 225/155
210731
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In teams of 2… 22 minute AMRAP: 2*4*6*8*10*12*14 etc hang squat cleans push-ups *200m run together L1: 45/35 L2: 95/65 L3: 135/95; handstand push-ups Finisher Metcon (AMRAP – Reps) 8 minute AMRAP: 20 quadruped shoulder taps (20R/20L) 20 alternating v-ups 20 sit-ups
210730
CrossFit9 – CrossFit WOD Skill Romanian Deadlift (4 x 10) https://youtu.be/GZAKFRNtxLYAccessory: Deficit calf raises (off 45# plate or short box) 3 x 15 Metcon Metcon (AMRAP – Rounds) 4 rounds for time: 1000m bike erg or 20 calorie echo bike 14 D-ball to shoulder 14 D-ball squat 14 lateral leg raises over D-ball L1: 40/30+… Read more »
210729
CrossFit9 – CrossFit WOD Skill Metcon (Weight) EMOM for 12 minutes: 3 power snatches L1: 45/35+ L2: 105/75+ L3: 155/105+ Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1 Scaled… Read more »
210728
CrossFit9 – CrossFit WOD Metcon Metcon (Time) For time: 1 mile run 30 bench press 60 KB swing 90 wallballs (20/14#) 200 double unders L1: 45/35 L2: 95/65 L3: 135/95All equipment for each athlete should be contained to one mat – jump rope, KB and WB