201023

October 23, 2020

CrossFit9 – CrossFit WOD


Skill

Metcon (Weight)


12 minute EMOM:
In the same minute…
3 power cleans +
2 SH2OH

L1: 45/35
L2: 115/85+
L3: 185/125+

Metcon

Metcon (Time)


For time:
Buy in: 800m run

30-20-10
KB swing
Pull-up

Cash out: 800m run

L1: B/P
L2: R/G (russian)
L3: R/G (american)

201022

October 22, 2020

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (6 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

250m row

10 HSPU

12 back squat (from the rack)

L1: 45/35; seated strict press

L2: 115/85

L3: 155/105

201021

October 21, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

400m run

100m farmer carry

20 D-ball to shoulder

1000m bike erg

100m front rack carry

20 D-ball squats

400m run

100m OH carry (50m R/50m L)

20 D-ball march steps (20R/20L)

201020

October 20, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

12 minute alternating EMOM

ODD: 3/2 ring MUs or 10 pull-ups

EVEN: 10 bench press

Metcon

Metcon (AMRAP – Reps)

14 minute AMRAP:

2*4*6*8*10* etc…

SDLHP

Front rack lunges

*100m run

L1: 45/35

L2: 95/65

L3: 115/85

201019

October 19, 2020

CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (4 x 6)

3 Count Descent

2 Count Hold

Fast Ascent

Metcon

Metcon (Time)

6 rounds for time:

500m Bike Erg

5 Squat clean

12 Burpees

L1: 45/35

L2: 115/85

L3: 185/125

201017

October 17, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

5 rounds x 2 minute AMRAP:

Buy in: 250m ski

In the remaining time, AMRAP wallballs

2 minute rest

5 rounds x 2 minute AMRAP

Buy in: 250m row

In the remaining time, AMRAP DB snatch

L1: 200m row, 200m ski

L2: 20#/14#; 35/25# DB or KB

L3: 50/35# DB or KB

201015

October 15, 2020

CrossFit9 – CrossFit WOD

Skill

Push Jerk (5 x 3)

Accessory: 3 x 10 leaning lateral raise per arm

Metcon

Metcon (AMRAP – Rounds and Reps)

5 x 3 minute AMRAP:

10/8 calorie ski or echo bike

10 shoulder to overhead

12 box jumps

1 minute rest between

L1: 45/35

L2: 105/75

L3: 135/95

Pick up where you left off.

201014

October 14, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

10 minutes for quality:

8 Stiff legged deadlift

10 Single leg squats (R)

10 Single leg squats (L)

Metcon

Metcon (No Measure)

10 minutes for quality:

12 landmine squat with single arm rotation press (6R/6L)

200m run

10 minutes for quality:

12/10 calorie echo bike

50ft quadruped D-ball push

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201013

October 13, 2020

CrossFit9 – CrossFit WOD

Skill

Front Squat (4 x 5)

All sets at RPE 7 (Should feel like 3 more reps could be performed)

Accessory: 3 x 10 Single leg 3-point reach (all 3 points = 1 rep) (5R/5L)

Metcon

Metcon (Time)

For time:

10*9*8*7*6*5*4*3*2*1*

Pull-ups

HSPU

*30 DU (L3: 50 DU)

L1: ring rows; DB seated strict press

L3: 3/2 bar muscle up every round instead of pull-ups

201012

October 12, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute alternating EMOM*:

1. 8 Bench Press

2. 14 Single arm bent over row – heavy & from a dead stop (7R/7L)

L1: 45/35; 15/10+

L2: 95/65; 35/25+

L3: 135/95; 50/35+

Metcon

Metcon (Time)

For time:

15 hang power clean

30 wallball

1000m row

15 hang power clean

30 wallball

1000m row

L1: 800m row; 45/35

L2: 115/85

L3: 155/105