190221

February 21, 2019

CrossFit9 – CrossFit WOD

Skill

Strict Press (5 x 2)

Split Press (3 x 4)

Press from Split Stance

Metcon

Metcon (Time)

4 rounds for time:

2 rope climb

15 push-up

400m bike erg or 300m ski (20 reps)

15 back squat

L1: 3 rounds; 75/55

L2: 95/65

L3: 135/95

190220

February 20, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

20 minute alternating EMOM

1. 8-12 DB bench press

2. 20-30 sit-up or leg lift

3. 8-12 squat throw

4. 8-12 sand bag clean

5. 100m run

Metcon (AMRAP – Rounds)

12 minute AMRAP:

20 single arm hang clean & jerk (10/10)

20 box jump or step up

30 sec L-hold from pull-up bar

L1: 10/5+

L2: 35/20+

L3: 50/35

190219

February 19, 2019

CrossFit9 – CrossFit WOD

Skill

Front Squat (10@50%; 8@60%; 6@70%; 2×3@80% 2×2@90% (if can))

Metcon

Metcon (Time)

5 rounds for time:

20 unbroken wall ball (5 burpee penalty on the spot)

15 SH2OH

10 calorie assault bike

L1: 45/35

L2: 105/75

L3: 155/105

190218

February 18, 2019

CrossFit9 – CrossFit WOD

Skill

Deadlift (5 x 3)

Metcon

Metcon (AMRAP – Reps)

20 minute AMRAP (For reps)

50/40 calorie row

30 hang power snatch

6/4 bar muscle up

400m run (20 reps)

L1: 45/35

L2: 75/55

L3: 115/85; 10/8 bar muscle up

190216

February 16, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

4 rounds for time:

400m run

12 clean & jerk

75 air squat

5/3 ring muscle up

L1: 3 rounds; 65/55; 20 dips

L2: 135/95

L3: 155/115; 7/5 ring muscle up

Finisher

1000m Row (Time)

Max Effort 1000m Row

190215

February 15, 2019

CrossFit9 – CrossFit WOD

Skill

20 minutes total

Max Height Box Jump (Distance)

Max Height Box Jump

Turkish Get Up (10 reps, increasing weight)

Metcon

Metcon (Time)

4 rounds: 20 minute time cap

12 bench press

20 box steps

200m farmer carry

L1: 45/35; Y/B;

L2: 135/75; G/Y;

L3: 165/95; R/G; DB step up 35/20+

190214

February 14, 2019

CrossFit9 – CrossFit WOD

Skill

Front Squat (1 rep max)

20 minutes to establish

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

100 DU

30 wallball

25/20 calorie row

20 power clean

6/4 bar muscle up

(jumping bar muscle up or  any 2:1 Modification)

L1: 65/55

L2: 115/85

L3: 155/115; 10/8

190213

February 13, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

TABATA: (8 rounds per movement: 20 seconds of work/ 10 seconds of rest)

A. Ski or bike-erg

B. Air squat

C. Russian KB swing (R/G)

D. Push-up

Rest 1 minute between each movement.
Rest 5-7 minutes

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

2 rope climb

14 DB bench press

24 sit-up or 14 GHD

24 medball clean
Finisher: 800m run with ball

190212

February 12, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

EMOM 10:

2 squat snatch

L1: 45/35

L2: 105/75

L3: 135/95

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

12 front squat

12 SH2OH

400m run or 500m row (both options rx)

L1: 65/55

L2: 95/65+

L3: 135/95+

190211

February 11, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (Time)

2 rounds:

1000m row

12 burpees over rower

rest as needed between rounds

score = fastest round
20 minute cap

Metcon

Metcon (Time)

5 rounds for time:

15 deadlift

12 pull-up

8 HSPU

L1: 95/65; ring row, 10 seated DB strict press

L2: 165/115+; 8 HSPU

L3: 185/125+; 10 HSPU
16 minute cap