190410

April 10, 2019

CrossFit9 – 9HIIT

Metcon

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP:

10 landmine squat

12 box jump

24 DB SH2OH

L2: 35/20+

3 minutes rest

11 minute AMRAP:

8/6 calorie assault bike

12 KB SWING

24 KB lunges

L2: G/Y

3 minutes rest

11 minute AMRAP:

10 slam ball

12 shoulder tap

24 bicycle crunches

190409

April 9, 2019

CrossFit9 – CrossFit WOD

Skill

Deadlift (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 rounds:

4 minute AMRAP:

200m ski

12 burpees

14 OHSQ

Rest 2 minutes between rounds

L1: 45/35 or front squat; burpees from box

L2: 75/55

L3: 95/65; burpees over bar

190408

April 8, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

10 minute EMOM:

4 power snatch

Finish the minute with double unders.

L1: 45/35

L2: 75/55

L3: 115/85

Metcon

Metcon (Time)

4 rounds for time:

300m row

50 air squat

15 SDLHP

L1: 45/35 or KB

L2: 75/55

L3: 95/65

190406

April 6, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

Teams of 2:

3 rounds for time

400m run

40 wall ball (20/14)

40 box jump (24/20in)

40 DB snatch (20/20)

40 HSPU

L1: seated strict press

L2: 50/35

190405

April 5, 2019

CrossFit9 – CrossFit WOD

Skill

Turkish Get Up (10×2 (L+R=2))

Metcon

Metcon (Time)

10 rounds for time:

200m run

5 squat clean

10 pull-up

L1: 45/35 power clean

L2: 135/95

L3: 165/125

190405 BBC

April 5, 2019

CrossFit9 – Weightlifting

Weightlifting

Snatch (Find 1RM. Then 2×2@ 80%)

Clean and Jerk (Find 1RM. Then 2×2@ 80%)

Performance Care

Metcon (No Measure)

8R Unbroken:

:10 s bent knee hollow hold

10 tuck-ups

190404

April 4, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

10 EMOM:

3 shoulder to overhead

L1: 45/35

L2: 75/115

L3: 155/105

Metcon

Metcon (Time)

4 round for time:

50 DU

27 sit-up

21 calorie row

15 OHSQ

Rest 1 min

L1: 45/35

L2: 75/55

L3: 95/65

190403

April 3, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

2-way sled push (2×45/1×45)

200m run

20 single arm clean & jerk (10/side)

L1: 10/5

L2: 35/20

L3: 50/35

Rest 2-3 minutes

10 minute AMRAP:

250m bike erg

20 D-ball squat

20 sit-up

Rest 2-3 minutes

10 minute AMRAP:

200m ski

20 KB swing

20 landmine squat & press

L2: G/Y

Finisher

April Challenge (Time)

400m or 800m run

190403

April 3, 2019

CrossFit9 – 9HIIT

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

2-way sled push (2×45/1×45)

200m run

20 single arm clean & jerk (10/side)

L1: 10/5

L2: 35/20

L3: 50/35

Rest 2-3 minutes

10 minute AMRAP:

250m bike erg

20 D-ball squat

20 sit-up

Rest 2-3 minutes

10 minute AMRAP:

200m ski

20 KB swing

20 landmine squat & press

L2: G/Y

Finisher

April Challenge (Time)

400m or 800m run

190402

April 2, 2019

CrossFit9 – CrossFit WOD

Skill

Strict Press (5 x 2)

Push Press (2 x 4)

Push Jerk (3 x 2)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Score = rounds

Finisher