220813

August 13, 2022

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

In teams of 2…

For time:

200m run (together)

20 chest to bar pull-ups

20 power cleans

200m run

18 power cleans

18 chest to bar pull-ups

200m run

16 power cleans

16 chest to bar pull-ups

200m run

.

.

.

200m run

2 power clean

2 chest to bar pull-ups

L1: 95/65

L2: 135/95+

L3: 165/115+

Finisher: One partner hangs, while the other partner planks, switch when you break.

4 minute bar hang (accumulated)

4 minute weighted plank (accumulated)

220812

August 12, 2022

CrossFit9 – CrossFit WOD

Skill

Handstand Practice (15-20 minutes)

Get upside down!

Wall handstands

Stationary handstands

Handstand push-ups

Handstand walks

Metcon

Metcon (AMRAP – Reps)

4 x 3 minute AMRAP:

12/10 calorie echo bike or ski

15 front squat

Max HSPUs

Rest 90 seconds between

*score = total HSPUs

L1: 45/35

L2: 105/75

L3: 135/95

**Ski/bike should be under rigs

Metcon (AMRAP – Reps)

4 x 3 minute AMRAP:

12/10 calorie echo bike or ski

15 front squat

Max HSPUs

Rest 90 seconds between

*score = total HSPUs

L1: 45/35

L2: 105/75

L3: 135/95

**Ski/bike should be under rigs

CrossFit WOD – Thu, Aug 11

August 11, 2022

CrossFit9 – CrossFit WOD

Strength

Barbell Glute Bridge (4 x 6-8 reps with 3-second pause at the top of each rep

Accessory: 3 x 12 DB RDL )

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s

Metcon

Metcon (Time)

4 rounds for time:

2-way sled push

10 bench press

12 pistol squats

15 DB sit-ups

L1: 45/35; 25/15+

L2: 135/75; 35/25+; 3/2 plates

L3: 155/95; 50/35+; 4/3 plates

21 minute cap

CrossFit WOD – Wed, Aug 10

August 10, 2022

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

For time:

*10*20*30*40*

Single arm DB hang clean + press

Box jumps

*12 toes to bar

L1: 25/15+

L2: 35/25+

L3: 50/35+

Finisher

400m Farmer’s Carry (Time)

L1: B/P

L2: G/Y

L3: R/G

CrossFit WOD – Tue, Aug 9

August 9, 2022

CrossFit9 – CrossFit WOD

Olympic Weightlifting

Metcon (Weight)

E2MOM x 8:

2 squat snatches

*Work up in weight each round. Record highest weight as score

*If going light, go for EMOM.

Metcon

15 minute AMRAP:

500m row

15 deadlifts

20/15 push-ups

L1: 95/65; box push-up

L2: 205/135

L3: 225/155

CrossFit WOD – Mon, Aug 8

August 8, 2022

CrossFit9 – CrossFit WOD

Front Squat (4 x 6-8 reps)

Accessory: 3 x 15 banded glute bridge

Metcon (Time)

8 rounds for time:

2/1 bar muscle up

8 hang power clean

20 wallballs

L1: 45/35

L2: 115/85

L3: 155/105

Strength

Metcon

220806

August 6, 2022

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

32 minute AMRAP:

400m run (together)

40 KB swings

40 ring dips

400m run (together)

40 thrusters

40 pullups

L1: 45/35; 25/20+

L2: 95/65; 50/35+

L3: 105/75; 70/50+

220805

August 5, 2022

CrossFit9 – CrossFit WOD

Weightlifting

Metcon (Weight)

21 minute EMOM:

1 power clean

1 hang clean

1 front squat

*In the same minute

L1: 45/35

L2: 135/95

L3: 185/125

Metcon

Metcon (Time)

For time:

300 double unders

50 slam balls

50 calorie row

*write slam ball weight in score comments

220804

August 4, 2022

CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 3-5)

Accessory: 3 x 15 banded face pulls

Metcon

Metcon (AMRAP – Reps)

4 rounds x 1 minute stations, each for reps:

1. Hang power snatch

2. Burpees over bar

3. Calorie echo bike or ski

4. Rest

L1: 45/35

L2: 75/55

L3: 95/65
Athletes may start at different stations, but every athlete should end the round with rest.

Score is total reps

220803

August 3, 2022

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

For time:

1 mile run

30 deadlift

60 KB swing

90 wallballs (20/14#)

L1: 95/65

L2: 205/135

L3: 225/155

All equipment for each athlete should be contained to one mat—BB, KB and WB