200224

February 24, 2020

CrossFit9 – CrossFit WOD


Skill

Sumo Deadlift (3 x 5; 5 x 3)


3 x 12 banded face pulls between sets

Metcon

Metcon (AMRAP – Reps)


19 minute AMRAP:
21 Calorie row
15 Toes to bar
9 Squat snatch

L1: 45/35; Knee-up, hollow rock, or ab rollout.
L2: 95/65+
L3: 115/85 +
Approach this as an Open-style workout. Keep a good pace on the row, averaging at least 800 cal/hr.

Keep the midline active, your grip will be challenged.

200222

February 22, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 3, 1 person works at a time:

30 minute AMRAP:

100 Double under

45 Pull-ups

30 Calorie echo or ski

45 Hang power snatch

30 Devil press

400m run as a team

L1: 45/35

L2: 95/65

L3: 115/85

Scale devil press as necessary.

200221

February 21, 2020

CrossFit9 – CrossFit WOD

Skill

Bench Press (6 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

50 wallball

40 calorie row

30 hang power clean

20 burpee box jump over

10/8 bar muscle up

L1: 45/35 (sub bent over row for muscle up)

L2: 115/85 +

L3: 165/125+

200220

February 20, 2020

CrossFit9 – CrossFit WOD

Skill

Back Squat (1×10@60%; 1×8@70%; 1×6@75%; 2×4@80%; 2×3@85%)

Rest 1:30 to 2:00 between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

80m sled push (2-way parking lot)

21 deficit push-up

15 deadlift

Small sled: 3×45; Large sled: 2×45

L1: 95/65 or KB deadlift

L2: 185/125+

L3: 275/175+

200219

February 19, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds of :20 work/:10 rest)

1. Row

2. Slam ball

3. Mace thruster

4. Strict press with bar

1 minute rest between

Rest 4-5 minutes

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

200m farmer carry

10 man makers

20 V-ups

30 hammer hit

L2: 35/25

10 minute AMRAP:

200m farmer carry

10/8 calorie bike or 14/12 calorie ski

20 burpees

30 landmine twist

L2: 25/15

201902 ARC

February 19, 2020

CrossFit9 – Active Recovery Care (ARC)

Warm-up

Warm-up (No Measure)

250 M easy ski

10 sumo inchworm

5 lateral step ups onto box

10 eccentric ankle dorsiflexion / side

10 sciatic nerve glide / side

Active Recovery Care (ARC)

Metcon (No Measure)

4 supersets:

8 front rack step ups – R

8 front rack step ups – L

10 romanian deadlifts

10 reverse hypers

40 calf raise walk steps
Front Rack step ups:

https://youtu.be/VFXG4ptR_tg

Romanian Deadlift:

https://youtu.be/37ZgW2HQ8LQ

Reverse Hyper:

https://youtu.be/7MthYct8yxQ

Cal Raise Walk https://youtu.be/b_4tgnMGmps

200218

February 18, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute EMOM:

Snatch complex

1 Snatch deadlift

1 Power snatch

1 Hang squat snatch

L1: 45/35 + (focus on form)

L2: 95/65+

L3: 135/95+

Metcon

Metcon (Time)

5 rounds for time:

500m bike erg

15 back squat

3/2 ring muscle up

L1: 45/35; 10 dips (these should be challenging – they are not meant to be unbroken)

L2: 105/75+

L3: 135/95+; 5/3 ring muscle up

200217

February 17, 2020

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (3 x 5, 5 x 3)

Metcon

Metcon (AMRAP – Reps)

4 x 4 minute AMRAP:

Buy in: 400m run or 500m row (2:15 cap)

Then, in remaining time…

6 clean & jerk

10 toes to bar

L1: 45/35, candlestick, hollow rock, knee up.

L2: 105/75+

L3: 155/105+

Rest 2 minute between AMRAPs

(Score is total reps in four rounds of clean & jerk and toes to bar)

200215

February 15, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

28 minute AMRAP:

Teams of 3

8 SH2OH

10 pull-ups

20 air squat to ball

L1: Dumbbells; 45/35+

L2: 105/75

L3: 135/95

200214

February 14, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon

Metcon (Time)

3 Rounds, each for time:

1000 M Row

—OR–

800 M Run

Rest 5 minutes between intervals.
Score = slowest round

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

• Box jump

• Deadlifts

——————

(14 min cap)

L1: 75/55

L2: 185/125

L3: 225/155