200624

June 24, 2020

CrossFit9 – CrossFit WOD


Skill

Metcon (Weight)


3 supersets:
10-14 Renegade row (per side)
10-14 Floor DB Squeeze press
10-14 Skull crusher/EZ press
10-14 Leaning lateral rise (per side)

Metcon

Metcon (AMRAP – Rounds and Reps)


14 minutes for quality:
6 strict pull-up
8 pistol squats or shrimp squats (R)
8 pistol squats or shrimp squats (L)
10 Romanian deadlift

200623

June 23, 2020

CrossFit9 – CrossFit WOD

Skill

Deadlift (6 x 3)

3 x 10 Cossack squats (10R/10L)

Metcon

Metcon (Time)

4 Rounds for Time:

20 Box jumps

15 Shoulder to overhead

10 Front squat

L1: 45/35

L2: 95/65

L3: 115/85

200622

June 22, 2020

CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (5 x 5)

2 Count Descent

1 Count Hold

1 Count Ascent
4 x :30 bottom active hold at bottom of squat between sets. L3: weighted

Metcon

Metcon (Time)

10 Rounds for Time:

5 Hang Power Snatch

7 Burpees over bar

9 Toes to bar

L1: 45/35

L2: 75/55

L3: 95/65

200620

June 20, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

400m Run or 1000m Bike erg

14 DB snatch (7R/7L)

16 DB OH walking lunge

200m single arm farmer carry (100R/100L)

200619

June 19, 2020

CrossFit9 – CrossFit WOD

Skill

Clean Complex (10 minute EMOM (complete all in the same minute))

3 Power clean

+ 2 Front squat

+ 1 Shoulder to Overhead

Metcon

Juneteenth (AMRAP – Rounds and Reps)

19 minute AMRAP:

6 Squat cleans

18 Push-ups

65 Toe taps

L1: 45/35; power cleans

L2: 115/85

L3: 135/95
Juneteenth is the oldest nationally celebrated commemoration of the ending of slavery in the United States. Dating back to 1865, it was on June 19 that the Union soldiers, led by Major General Gordon Granger, landed at Galveston, Texas with news that the war had ended and that the enslaved were now free.

Note that this was two and a half years after President Lincoln’s Emancipation Proclamation – which had become official January 1, 1863. The Emancipation Proclamation had little impact on the Texans due to the minimal number of Union troops to enforce the new Executive Order. However, with the surrender of General Lee in April of 1865, and the arrival of General Granger’s regiment, the forces were finally strong enough to influence and overcome the resistance.

200618

June 18, 2020

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (6 x 3)

3 x 20 staggered walking RDLs (10R/10L)

Metcon

Metcon (Time)

For time:

Buy in: 800m run or 1000m row

18-15-12-9-6-3

Thrusters

Box jumps

Cash out: 200 DUs or 400 singles

L1: 45/35

L2: 75/55

L3: 95/65

200617

June 17, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

5 supersets:

4 Turkish Get-up (2R/2L)

12 Single arm bent over row from dead stop (6R/6L)

Metcon

Metcon (Weight)

18 minutes for quality:

300m row or 1:00 echo bike

8 single arm half kneeling press (R)

8 single arm half kneeling press (L)

10 reverse lunges to knee lift (R)

10 reverse lunges to knee lift (L)

12 single arm OH sit up (R)

12 single arm OH sit up (L)

200616

June 16, 2020

CrossFit9 – CrossFit WOD

Skill

Front Squat (5 x 3)

Kneeling thoracic rotations 3 x 10 per side

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

50 KB swings

40 Toes to bar

30 Power snatches

20 Box jump overs

L1: 45/35; B/P

L2: 75/55; G/Y

L3: 95/65; R/G (Russian)

200615

June 15, 2020

CrossFit9 – CrossFit WOD

Skill

Strict Press (3 x 5)

Push Press (4 x 2)

Accessory work: Banded face pulls 3 x 15

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

200613

June 13, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

100m run or 150m row

15 bent over row with bar

Rest 2 minutes

7 minute AMRAP:

10 burpees over bar

15 thruster

Rest 2 minutes

7 minute AMRAP:

150m ski

15 D-ball over shoulder

Rest 2 minutes

7 minute AMRAP:

10/8 calorie echo bike

15 D-ball squats

L1: 45/35

L2: 75/55

L3: 95/65