210608

June 8, 2021

CrossFit9 – CrossFit WOD

Skill

Snatch Complex (14 minute EMOM)

1 Power Snatch

1 Hang Squat Snatch

1 Overhead Squat
Work up to a heavy single

L1: 45/35

L2: 105/75

L3: 135/95

Metcon

Metcon (Time)

5 rounds for time:

21 calorie bike erg or 15 calorie echo bike

15 burpees over bar

9 front squat

L1: 45/35

L2: 95/65

L3: 115/85

210607

June 7, 2021

CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (6 x 3)

3 Count Descent

2 Count Hold

Fast Ascent
Accessory: 3 x 12 stagger stance DB deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

200m run

15 sumo deadlift high pull

10 toes to bar

L1: 45/35

L2: 95/65+

L3: 105/75+

210605

June 5, 2021

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two:

14 minute AMRAP:

200m run (together)

20 hang cleans

30 push-ups

2 minutes rest

14 minute AMRAP:

1000m bike erg

30 pull-ups

60 medball cleans

L1: 45/35

L2: 95/65

L3: 135/95

210604

June 4, 2021

CrossFit9 – CrossFit WOD

Skill

Deadlift (6 x 2)

Accessory: 3 x 10 Cossack squat per leg

Metcon

Metcon (Time)

3 rounds for time:

1000m Row

15 Shoulder to Overhead

Rest 3 Minutes, Then…

1 Mile Run or 4K Bike Erg

L1: 45/35

L2: 95/65

L3: 135/95

210603

June 3, 2021

CrossFit9 – CrossFit WOD

Skill

Bench Press (5 x 6)

Accessory: 3 x 10 banded pull apart

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

400m run

20 single arm DB hang clean and press (10R/10L)

30 wallballs

L1: 15/10+

L2: 35/25+

L3: 50/35+
400m run = 40 reps

210602

June 2, 2021

CrossFit9 – CrossFit WOD

Skill

Back Rack Lunge (4 x 6 per leg)

Accessory: banded good mornings 3 x 15

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

12 calorie ski or 9 calorie bike echo

15 box jumps

Max power snatches

Rest 1 minute between AMRAPs.

L1: 45/35

L2: 75/55

L3: 95/65
Score = power snatch reps

210601

June 1, 2021

CrossFit9 – CrossFit WOD

Skill

DL + Clean + SH2OH Complex (14 minute EMOM)

3 deadlift

+ 3 hang clean

+ 3 shoulder to overhead
L1: 45/35

L2: 95/65

L3: 115/85

Metcon

Metcon (AMRAP – Reps)

For time:

Buy in: 400m farmer carry

20-15-10-5

Calorie Row

Front Squats

Cash out: 50 sit-ups

L1: 45/35

L2: 75/55

L3: 95/65

210531 – MURPH

May 31, 2021

CrossFit9 – CrossFit WOD

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

210529

May 29, 2021

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

14 minute AMRAP:

Alternating Partner Workout

Partner A: 200m run

Partner B: Max rounds of:

8 pistols (4R/4L)

12 KB swings

*Switch each time 200m run completed.

Rest 4 minutes

14 minute AMRAP:

Alternating Partner Workout

Partner A: 10/8 calorie echo bike

Partner B: Max rounds of:

5 burpee box jumps

10 thrusters

*Switch each time 10/8 calorie bike completed.

**Partner picks up where you left off.

L1: 45/35; B/P

L2: 75/55; G/Y

L3: 95/65; R/G

210528

May 28, 2021

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (5 x 5)

Accessory: Banded lateral steps 3 x 20 per leg

Metcon

Metcon (Time)

For time:

Buy in: 800m run

21-18-15-9

Bench press

Ab roll-outs or hollow rocks

Cash out: 50/40 calorie echo bike

L1: 45/35

L2: 95/65

L3: 115/85