220525

May 25, 2022

CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 4-6 reps)

Accessory: 3 x 15 banded face pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

18 DB walking lunges

15 double DB hang clean

12/10 calorie echo bike or ski

L1: 25/15#

L2: 35/25#

L3: 50/35#

220524

May 24, 2022

CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (4 x 4-6 reps)

Accessory: 3 x 12 rower in-outs

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

Buy in: 250m row or ski

Max rounds:

6 hang power snatch

12 box jump overs

L1: 45/35

L2: 105/75

L3: 135/95

220523

May 23, 2022

CrossFit9 – CrossFit WOD

Metcon

Murph Prep (Time)

3 rounds for time:

800m run

75 air squats

50 push-ups

25 pull-ups

*partition your reps however you like within the round

220521

May 21, 2022

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In teams of 2 (relay style):

30 minute AMRAP:

30 deadlifts

400m run (split 200m/200m between partners, must tag off or 5 burpee penalty)

30 back squats

400m run (same style)

30 shoulder to overhead

400m run (same style)

Sub ski or bike erg in case of rain

L1: 75/55

L2: 115/85

L3: 175/115

220519

May 19, 2022

CrossFit9 – CrossFit WOD

Strength

Barbell Glute Bridge (4 x 8-12 reps)

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Warm-up 1-2 sets, then complete 4 challenging sets

Accessory: 3 x 10 split squat per side (no elevation)

Metcon

Metcon (AMRAP – Reps)

16 minute AMRAP:

*5*10*15*20* etc

Power cleans

Toes to bar

*200m run (must run for Rx)

L1: 45/35

L2: 105/75

L3: 155/105

Score = total reps of power cleans and toes to bar

220518

May 18, 2022

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

For time:

1 mile run

30 bench press

60 box jump overs

90 KB swings

L1: 45/35

L2: 135/65

L3: 155/95

220517

May 17, 2022

CrossFit9 – CrossFit WOD

Strength

Strict Press (Work up to a heavy set of 3)

Then, backoff to 80% of that number for 2 x 5

Pendlay Row (3 x 8-12)

Metcon

Metcon (Time)

2 rounds for time:

10 bar muscle ups

20 handstand push-ups

30 deadlifts

40 wallballs (20/14#)

L1: 95/65; 30 pull-ups or ring rows

L2: 205/135; 20 chest-to-bar pull-ups

L3: 225/155; 10 bar muscle ups

220516

May 16, 2022

CrossFit9 – CrossFit WOD

Strength

Back Squat (4 x 3-5 reps)

Accessory: 3 x 12 single leg deadlift

Metcon

Metcon (AMRAP – Reps)

5 rounds x 1 minute stations, each for reps:

1. Overhead squats

2. Burpees over bar

3. Calorie echo bike or ski

4. Rest

Score = total reps

L1: 45/35

L2: 75/55

L3: 95/65

220514

May 14, 2022

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds)

In teams of 2… relay style

30 minute AMRAP:

100m run

6 hang power cleans

10 pistols

L1: 45/35; 30 air squats

L2: 115/85

L3: 165/115

220513

May 13, 2022

CrossFit9 – CrossFit WOD

Strength

Romanian DeadLift (RDL) (4 x 6-8)

Accessory: 3 x 12 Lateral step-ups

Metcon

Metcon (AMRAP – Reps)

8 minute AMRAP:

2-4-6-8-10-12-14-etc

DB or KB lunges

Toes to bar

L1: 25/15+

L2: 35/25+

L3: 50/35+

Rest 2-3 minutes

8 minute AMRAP:

2-4-6-8-10-12-14- etc

Push-ups

KB swings

L1: Y/B+

L2: G/Y+

L3: R/G+