181214

December 14, 2018

CrossFit9 – WOD

Skill

Hang Squat Clean (1 rep max)

Metcon

Metcon (Time)

For time:

1 mile run or row 2000m + 20 burpees

30 HSPU

30 CH2B

800m run or 1000m row + 10 burpees

20 HSPU

20 CH2B

row + burpees is rx

181213

December 13, 2018

CrossFit9 – WOD

Skill

Metcon (Weight)

10 minute EMOM:

ODD: 3 rope climb

EVEN: 5 bench press

L1: DB

L2: 135/75

L3: 165/95

Metcon

Metcon (AMRAP – Reps)

3 rounds (for reps )

In two minutes:

Complete 250 row

finish with max OHSQ

Weight increases each round

2 minutes rest between

L1: 200’m row; 45/35

L2: 75/55-95/65-105/75

L3: 95/65-115/85-135/95

181212

December 12, 2018

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

10 calorie assault bike

14 push up

14 DB snatch (50/35)

Rest 5 minutes

Metcon (AMRAP – Reps)

10 minute AMRAP:

400m bike erg (4 reps)

14 burpees

7 D-ball to shoulder

5 minutes rest

Metcon (AMRAP – Reps)

10 minute AMRAP:

2-way sled push (2 reps)

14 KB swing

100 run (1rep)

L2: R/G ; Empty sled

181211

December 11, 2018

CrossFit9 – WOD

Skill

Metcon (Weight)

12 minute alt EMOM

ODD: 10 deadlift

EVEN: 30 DU

L1: 95/65

L2: 205/135

L3: 225/155; 40DU

Metcon

Metcon (Time)

2 rounds for time:

400m run

6/4 ring muscle up

60 air squat

6 squat snatch

L1: 45/35 power snatch; 12 ring dips

L2: 95/65

L3: 135/95

181210

December 10, 2018

CrossFit9 – WOD

Skill

Metcon (Time)

2 rounds:

50/40 calorie row or ski

2 minutes rest between rounds.

Score = fastest round

Metcon

Metcon (Time)

For time:

10 clean & jerk

30 wall ball

10 clean & jerk

40 wall ball

10 clean & jerk

50 wall ball

L1: 45/35

L2: 95/65

L3: 135/95

181208

December 8, 2018

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

400m row/run/ski

50 thruster (45/35)

400m row/run/ski

50 box jump

400m row/run/ski

50 HSPU

400m row/run/ski

50 wall ball

400m row/run/ski

15/10 muscle up or 30 dips

L2: 45/35

L3: 75/55

181207

December 7, 2018

CrossFit9 – WOD

Skill

Metcon (Weight)

10 minute EMOM:

ODD: 6 hang power clean

EVEN: 3 rope climb

L1: 45/35

L2: 135/115

L3: hang squat clean; 155/115

Metcon

Metcon (Time)

4 rounds for time:

200m run

6/4 bar muscle up

12 SDLHP

30 sit-up

L1: 45/35; 1:1 jumping bar muscle up; 2:1 pull-up or 3:1 ring row

L2: 75/55

L3: 95/65

181206

December 6, 2018

CrossFit9 – WOD

Skill

Push Jerk (1 rep max)

20 minutes to establish

Metcon

Metcon (Time)

For time:

400m row

25 deadlift

50 air squat

300m row

20 deadlift

75 air squat

200m row

15 deadlift

100 air squat

L1: 95/65

L2: 205/135

L3 225/155

181205

December 5, 2018

CrossFit9 – WOD

Metcon

Metcon (Time)

2 rounds for time:

400m run

30 KB goblet lunge (15/15)

30 GHD or 2:1 sit-up

30 KB swing

30 burpee

30 single arm DB thruster (15/15)

L2: G/Y+; 35/20+

Rest 5-7 min

400 M Sled Push (Time)

No Plates
Big sled: 1×45

Slice sled: 1×45+ 1×25

181204

December 4, 2018

CrossFit9 – WOD

Skill

Bench Press (5 x 3)

Bent Over Row (4 x 10)

45/35

75/55

95/65

Metcon

Metcon (Time)

4 rounds for time:

5 power snatch

25 wallball

50 DU

L1: 45/35; 100 penguin jump or 400m run

L2: 135/95

L3: 135/95 squat snatch; 100 DU