200604

June 4, 2020

CrossFit9 – CrossFit WOD


Skill

Tempo Back Squat (5 x 5)


2 Count Descent
1 Count Hold
1 Count Ascent

Metcon

Metcon (AMRAP – Rounds and Reps)


18 minute AMRAP:
100m Farmer Carry (DB or KB)
15 Single arm Devil Press
30 Wallballs (20/14#)

L1: Y/B; 35/25
L2: G/Y: 50/35
L3: R/G; 70/50

200603

June 3, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute EMOM:

ODD: 6-10 Strict pull-ups or Rack pull-ups)

EVEN: 8-12 Hand release push-ups

Metcon

Metcon (Weight)

4 Rounds For Quality:

12 Single Arm Suitcase Deadlift (R)

9 Single Arm Hang Power Clean (R)

6 Single Arm Push Press (R)

12 Single Arm Suitcase Deadlift (L)

9 Single Arm Hang Power Clean (L)

6 Single Arm Push Press (L)

*At the end of each round: 14 Russian suitcase step-ups (7L/7R)

L1: B/P; 25/20

L2: G/Y; 50/35

L3: R/G; 70/50

200602

June 2, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

2 Rounds of….

Cardio Pyramid:

Minute 1 – :20 sprint/:40 rest

Minute 2 – :30 sprint/:30 rest

Minute 3 – :40 sprint/:20 rest

Minute 4 – :50 sprint/:10 rest

Minute 5 – :40 sprint/:20 rest

Minute 6 – :30 sprint/:30 rest

Minute 7 – :20 sprint/:40 rest

Athletes have the choice between ski or row for one round, and echo bike or bike erg (with damper set above 5) for the other. Athletes must disinfect equipment thoroughly between rounds.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

200m run

15 power cleans

15 box jumps

L1: 45/35

L2: 95/65

L3: 115/85

200601

June 1, 2020

CrossFit9 – CrossFit WOD

Skill

Strict Press (5 x 4)

4 x 15 banded tricep pull-downs between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

3 x 5 Minute AMRAP:

10 Back squats

10 HSPU

50 Double unders

L1: 45/35

L2: 115/85

L3: 135/95

200530

May 30, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

For time:

400m run

21 deadlift

21 burpees over bar

400m run

18 deadlift

18 burpees over bar

400m run

15 deadlift

15 burpees over bar

400m run

9 deadlift

9 burpees over bar

L1: 95/65

L2: 205/135

L3: 225/155

200529

May 29, 2020

CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (4 x 8)

3 Count Descent

3 Count Hold

1 Count Ascent
This should feel like a 6-7/10 effort

4 x 12 banded good mornings between sets

Tempo Back Squat (4 x 8)

3 Count Descent

3 Count Hold

1 Count Ascent
This should feel like a 6-7/10 effort

4 x 12 banded good mornings between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

50 calorie row or 100 calorie bike erg

40 wall ball (20/14#)

20 push press

L1: 45/35

L2: 95/65

L3: 115/85

200528

May 28, 2020

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (4 x 5)

4 x 10 staggered walking RDL between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

4 x 3 minute AMRAP:

21 slam balls

15 hang power clean

9 front squat

1 minute rest between AMRAPs

L1: 45/35

L2: 95/65

L3: 115/85

200527

May 27, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3-4 supersets:

20 DB/KB 3-Count Front Rack March

15 Ab rollers

10 Tempo Weighted Glute Bridge

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

250m ski or 300m row

14 single arm devil press (7R/7L)

12 strict toes to bar (or knee to elbow)

Focus on quality of movement

200526 – 9HIIT/ At-Home

May 26, 2020

CrossFit9 – 9HIIT

200526

May 26, 2020

CrossFit9 – CrossFit WOD

Skill

Push Press (5 x 3)

4 x 8 Cuban press (light DB or PVC) between sets

Metcon

Metcon (Time)

3 rounds for time: (16 minute cap)

400m run or 1000m bike erg

15 hang power snatch

30 sit-ups

L1: 45/35

L2: 75/55

L3: 105/75