190817

August 17, 2019

CrossFit9 – CrossFit WOD


Skill

Pistol practice (No Measure)


10 minutes of practice

Metcon

Metcon (AMRAP – Rounds and Reps)


In teams of 2-
24 minute AMRAP:
30 single arm DB hang clean & jerk
30 pistol
30 russian KB swing
30 goblet squat
30 calorie echo bike or ski

L1: 10/5; Y/B
L2: 35/20+; G/Y
L3: 50/35; R/G

190816

August 16, 2019

CrossFit9 – CrossFit WOD

Skill

Strict Press (3 x 5)

Push Press (2 x 3)

Push Jerk (3 x 3)

Metcon

Metcon (Time)

10 rounds for time:

200m run or 250m row

5 front squat

7 burpees

L1: 45/35

L2: 95/65

L3: 135/95

190815

August 15, 2019

CrossFit9 – CrossFit WOD

Skill

Back Squat (5 x 4)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

21 wall ball

15 toes to bar

9 power snatch

L1: 45/35

L2: 95/65

L3: 115/85

190814

August 14, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

3 rounds (45 sec work/ 15 sec transition)

1. Echo bike or ski

2. Slam ball

3. Mountain climber

4. Single arm DB thruster (L)

5. Single arm DB thruster (R)

Rest 5 minutes

3 rounds (21 min time cap)

400m run

50 skater jumps

40 ground to jump and touch

30 sit-up

20 bicep curl with bar

190813

August 13, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

10 minute EMOM:

3 squat cleans

L1: power clean

L2: 95/65+

L3: 155/105+

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

300m row

68 foot walking DB/KB lunges

30 box jump

1 ring muscle up

L1: 10/5 lb; 12 dips

L2: 35/20+; Y/B

L3: 50/35; G/Y; 3/2 ring muscle up

190812

August 12, 2019

CrossFit9 – CrossFit WOD

Skill

Bench Press (5 x 5 )

Metcon

Metcon (Time)

4 rounds for time:

21 calorie row

15 deadlift

9 burpees over bar

2/1 bar muscle up

L1: 45/35; 10 pull-up or ring row

L2: 155/105

L3: 185/125 (Choose this only if your max is over 365/225); 3/2 bar muscle up

The goal of this workout is speed, keep deadlifts light and try to hit the bar muscle ups with good form under fatigue

190810

August 10, 2019

CrossFit9 – CrossFit WOD

Skill

Pistols (10-15 minutes of practice )

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2:

22 minute AMRAP –

200m run

40 KB swing

30 burpees

20 strict pull-ups

L1: Y/B

L2: G/Y

L3: R/G

190809

August 9, 2019

CrossFit9 – CrossFit WOD

Skill

Push Jerk (1 rep max)

In 25 minutes

Metcon

Metcon (Time)

For time:

50-40-30-20-10

double unders

sit ups

wallballs (20/14#)

L1s singles or penguin jumps

190808

August 8, 2019

CrossFit9 – CrossFit WOD

Skill

Overhead Squat (6 x 2)

Metcon

Metcon (Time)

6 rounds for time:

7 hang power clean

30 air squat

L1: 45/35

L2: 135/95

L3: 165/125

190807

August 7, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

8 minute AMRAP:

10 calorie echo bike

20 single arms kneeling land mine press (10/10)

20 knee to elbow

Rest 2 minutes

8 minute AMRAP:

400m bike erg

20 mace thruster

20 ab roll out

Rest 5 minutes

For time: (15 min cap)

800m run

50 medball clean

50 KB swing

L1: 400m run; Y/B

L2: G/Y

L3: R/G