200110

January 10, 2020

CrossFit9 – CrossFit WOD


Skill

Turkish Get Up (10 minutes of practice )

Metcon

Metcon (Time)


For time:
1 mile run or 2000m row (500m pace between 1:40-2:30)
45 back squat
45 HSPU
1 mile run or 2000m row

(30 minute cap)

L1: 2000m ski or 4000m bike erg at 90rpm 45/35
L2: 135/95
L3: 185/125; strict HSPU

200109

January 9, 2020

CrossFit9 – CrossFit WOD

Skill

Bench Press (2×5 @ 65%, 2×3 @ 75%, 2×2 @ 85%, 3×1 @ 95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

30 double under or 60 jumping jacks

15 wallball

10 T2B

L3: 50 DU, 30 wallball, 20 T2B

Rest 4 minutes

Metcon (Time)

4 rounds for time:

5 clean & jerk

10 pull-ups

L1: 8 min AMRAP; 45/35; ring row

L2: 95/65+

L3: 135/95 (reps should be touch and go)

8 minute cap

200108

January 8, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP;

250m row

10 KB swing

20 slam balls

30 mountain climber

Rest 5 minutes

20 minute AMRAP:

150m ski

10 DB strict press

20 air squats

30 sit-ups

200107

January 7, 2020

CrossFit9 – CrossFit WOD

Skill

Strict Press (5 x 3)

Push Press (3 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

23 minute AMRAP:

200m farmer carry

21 calorie bike erg or ski

15 deadlift

9 burpees

L1: B/Y 45/35+

L2: G/Y 205/135

L3: R/G 225/155

190106

January 6, 2020

CrossFit9 – CrossFit WOD

Skill

Front Squat (1 rep max)

Metcon

Metcon (AMRAP – Reps)

4 x 4 minute AMRAP:

Buy in: 200m run

8 hang power clean

8 front squat

16 push-up

Rest 2 minutes between rounds

L1: 45/35

L2: 95/65

L3: 125/85

200106 BBC

January 5, 2020

CrossFit9 – CrossFit WOD

Warm-up

Warm-up (No Measure)

2R:

1 minute Echo Bike

10 PVC pass through

10 Sumo Inchworm

10 hip windups / side

:20 supine hang from rig
PVC Pass through:

https://youtu.be/fN84_sH7sAM

Sumo Inchworm:

https://youtu.be/mB98Q9mFfoo

Hip Windups

https://youtu.be/_Uzri8eMiC4

Supine hang:

https://youtu.be/ySahRbhZY-E

Warm-up (No Measure)

With a bare barbell or PVC:

2 hang power cleans

+ 2 front squats

+ 2 jerks

Weightlifting

Power Clean (Work up to today’s 1RM. Then 2×2 at 80%)

Max 2 misses total, or 25 minutes of work.

Front Squat – Jerk Complex (1 x 1 @ 70% 1RM C&J, 2 x 1 @ 80%, 1×1 @ 85%)

2 Front Squat

+ 1 Jerk

Accessory Exercises

Metcon (No Measure)

3R for quality:

5 Bent-over YTW’s

10 single arm bent over KB row – L

10 single arm bent over KB row – R

15 single arm Russian KBS – L

15 single arm Russian KBS – R
Bent-over YTWs:

https://youtu.be/AI7WCxq0QD0

Single arm bent over row: https://youtu.be/X-3g-63IRJk

Single Arm Russian KBS: https://youtu.be/Q3aCjk4b2q0

200104

January 4, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

In teams of 2…

200m sled pull (2×45)

30 SH2OH

30 pull-ups

L1: 45/35+ or DB

L2: 95/65

L3: 135/95

Scale as appropriate

200103

January 3, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute EMOM (:30 work/:30 rest):

ODD: HSPU

EVEN: double unders

Metcon

Metcon (Time)

8 rounds for time:

100m run

10 SDLHP

30 air squats

L1: 45/35 or KB

L2: 75/55

L3: 95/65

120102

January 2, 2020

CrossFit9 – CrossFit WOD

Skill

Front Squat (2×5 @ 70%, 2×3 @ 80%, 2×2 @ 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

15 wall ball (20/14#)

15 KB swing

15 sit-ups

L1: B/P+

L2: G/Y

L3: R/G

Rest 4 minutes

Metcon (Time)

3 rounds for time:

9 burpees over bar

6 squat clean

3 bar muscle up

L1: 8 minute AMRAP; 45/35 + or power clean, 2:1 pull-ups or ring row

L2: 115/75+

L3: 135/95+
8 minute cap

200101

January 1, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

200m run

20 KB swing

20 KB lunges

20 alternating mace squat

20 L-hold from the bar

:20 D-ball march

Rest 5-7 minutes

20 minute AMRAP:

20 calorie bike erg

20 plate clean & jerk

20 russian twists

20 mountain climber

20 shoulder taps

20 ground to jump & touch