220512

May 12, 2022

CrossFit9 – CrossFit WOD

Weightlifting

Snatch Complex (EMOM 12)

1 Power Snatch

1 Hang Squat Snatch

1 Overhead Squat

Metcon

Metcon (AMRAP – Reps)

20 minute AMRAP:

2-way sled push

20 box jumps (24″/20″)

20 DB snatch (10R/10L)

20 DB sit-ups

L1: 20/10+

L2: 35/25+

L3: 50/35+

220511

May 11, 2022

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

Complete as many as possible in 35 minutes: (In any order)

1. Row 2,000m

2. 400m sled pull (bodyweight)

3. 200 air squats

4. 100ft handstand walk or 300ft bear crawl

5. 40 D-ball over shoulder

L1: 40+/30+

L2: 70+/50+

L3: 90+/75+

220510

May 10, 2022

CrossFit9 – CrossFit WOD

Weightlifting

Push Jerk (5 x 2)

Accessory: Bent over KB row 3 x 15/arm

Metcon

Metcon (AMRAP – Reps)

For time:

27*21*15*9*

Deadlift

Burpees over bar

*12/10 calorie ski or echo bike

L1: 95/65

L2: 205/135

L3: 225/155

220509

May 9, 2022

CrossFit9 – CrossFit WOD

Strength

Back Squat (4 x 3-5 reps)

Accessory: 3 x 15/side banded lateral steps

Metcon

Metcon (Time)

For time:

800m run

15/12 ring muscle ups

30 hang squat cleans

50 calorie ski

L1: 45/35; 30 box/ring dips

L2: 96/65

L3: 135/95

220507

May 7, 2022

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

For time:

100 air squats

40 shoulder to overhead

100 air squats

60 pull-ups

100 air squats

80 push-ups

100 air squats

100 calorie row

L1: 45/35

L2: 95/65

L3: 135/95

220506

May 6, 2022

CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (4 x 4-6 reps)

1-2 sets to warm up, then 4 challenging sets.

Accessory: 3 x 10 Bulgarian split squat per leg

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

20 box jumps

15/12 calorie echo bike

12 DB hang clean + press (6R/6L)

10 burpees over DB

L1: 25/15+

L2: 50/35+

L3: 60/45+

220505

May 5, 2022

CrossFit9 – CrossFit WOD

Strength

Tempo Front Squat (4 x 4-6 reps)

3 seconds down

3 second hold

Explosive up
Warm-up is 1-2 sets, then complete working sets.

Accessory: 3 x 10/side single leg deadlift

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP:

Buy-in: 500m row or ski

Then max rounds of: 10 toes to bar, 12 hang power snatch

Rest 90 seconds

5 minute AMRAP:

Buy-in: 500m row or ski

Then max rounds of: 10 toes to bar, 8 hang power snatch

Rest 90 seconds

5 minute AMRAP:

Buy-in: 500m row or ski

Then max rounds of: 10 toes to bar, 4 hang power snatch

L1: 45/35

L2: 75/55; 95/65; 115/85

L3: 95/65; 105/75; 135/95

220504

May 4, 2022

CrossFit9 – CrossFit WOD

Stamina

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (Time)

For time:

Buy in: 50/40 calorie ski or 50/40 calorie echo bike

21-18-15-9

Bench press

Dumbbell sit-ups or GHD sit-ups

Cash out: 50/40 calorie echo bike or 50/40 calorie ski

L1: 45/35

L2: 135/65

L3: 155/85

220503

May 3, 2022

CrossFit9 – CrossFit WOD

Strength

Metcon (AMRAP – Rounds)

3 rounds – (18 minute cap)

100m farmer carry

200m sled pull

2-3 minutes rest after each round

L1: B/P (25/20); 2/1 x 45 plate

L2: G/Y (50/35+); 3/2 x 45 plates

L3: R/G (75/50+); 4/3 x 45 plates
*Note: equipment sharing is required for this strength component, have athletes pair up or work in teams to go one after the other, or put them in heats. It doesn’t matter if athletes start with farmer carry or sled pull. Approximately 2-3 minutes rest after each round is ideal.

Metcon

Metcon (Time)

10 RFT: (20 minute cap)

100m run

6 deadlifts

8 pull-ups

L1: 95/65; 8 rounds

L2: 205/135

L3: 225/155; chest-to-bar

220502

May 2, 2022

CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (4 x 4-6 per leg)

Warm-up 1-2 sets, then complete 4 challenging sets

Accessory: 3 x 15 weighted good mornings

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Rest 5 minutes

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#