200612

June 12, 2020

CrossFit9 – CrossFit WOD


Skill

Deadlift (5 x 3)


Between sets: Cuban Press 3 x 8

Metcon

Metcon (Time)


3 Rounds For Time:
400m run or 500m row
20 Back rack lunges (10R/10L)
15 Back squats
20 Slam ball

L1: 45/35
L2: 95/65
L3: 115/85

200611

June 11, 2020

CrossFit9 – CrossFit WOD

Skill

Front Squat (4 x 5)

Between sets:

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

Metcon

Metcon (Time)

For time:

15*12*9*6*3*

Power cleans

Shoulder to overhead

* 50 Double unders

Round of 15: L2: 95/65; L3: 115/85

Round of 12: L2: 105/75; L3: 135/95

Round of 9: L2: 115/85; L3: 155/105

Round of 6: L2: 135/95; L3: 175/115

Round of 3: L2: 155/105; L3: 185/125

L1: Stay at a consistent weight, like 45/35 or 75/55

200610

June 10, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3-4 Rounds: (try to go unbroken)

100m farmer carry

100m front rack carry

100m single arm OH carry (50m R/50m L)

Rest 1 minute between rounds

L1: B/P

L2: Y/B

L3: G/Y

Metcon

Metcon (No Measure)

15 minute EMOM (for quality)

1: 10 Ring dips

2: :30 L-hold (on bar or parallettes)

3: 8 Romanian deadlift

L1: Box dips; 45/35 or KB/DB

L2: 105/75

L3: 135/95

200609

June 9, 2020

CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (5 x 4)

2 Count Descent

1 Count Hold

1 Count Ascent
Between sets: 4 x 10 (10R/10L) Monster walks (with blue bands)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

500m row or 400m ski

15 KB Swing

30 Wallballs (20/14#)

L1: Y/B

L2: R/G Russian

L3: R/G American

200608

June 8, 2020

CrossFit9 – CrossFit WOD

Skill

Clean and Jerk (1 rep max)

25 minutes to find 1 rep max.

Metcon

George Floyd (AMRAP – Rounds and Reps)

8:46 AMRAP

12 SDLHP

10 Front squat

8 Burpees over bar

L1: 45/35

L2: 95/65

L3: 115/85

200606

June 6, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

1000m row

30 power snatches

30 front rack lunges

30 box jumps

30 pull-ups

800m run or 4:00 echo bike

L1: 45/35

L2: 95/65

L3: 135/95

200605

June 5, 2020

CrossFit9 – CrossFit WOD

Skill

Deadlift (5 x 4)

4 x 10 Staggered Walking RDL between sets

Metcon

Metcon (Time)

3 Rounds For Time:

400m run

15 OH squats

20 Toes to bar

L1: 45/35; knee ups

L2: 95/65

L3: 135/95

200604

June 4, 2020

CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (5 x 5)

2 Count Descent

1 Count Hold

1 Count Ascent

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

100m Farmer Carry (DB or KB)

15 Single arm Devil Press

30 Wallballs (20/14#)

L1: Y/B; 35/25

L2: G/Y: 50/35

L3: R/G; 70/50

200603

June 3, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute EMOM:

ODD: 6-10 Strict pull-ups or Rack pull-ups)

EVEN: 8-12 Hand release push-ups

Metcon

Metcon (Weight)

4 Rounds For Quality:

12 Single Arm Suitcase Deadlift (R)

9 Single Arm Hang Power Clean (R)

6 Single Arm Push Press (R)

12 Single Arm Suitcase Deadlift (L)

9 Single Arm Hang Power Clean (L)

6 Single Arm Push Press (L)

*At the end of each round: 14 Russian suitcase step-ups (7L/7R)

L1: B/P; 25/20

L2: G/Y; 50/35

L3: R/G; 70/50

200602

June 2, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

2 Rounds of….

Cardio Pyramid:

Minute 1 – :20 sprint/:40 rest

Minute 2 – :30 sprint/:30 rest

Minute 3 – :40 sprint/:20 rest

Minute 4 – :50 sprint/:10 rest

Minute 5 – :40 sprint/:20 rest

Minute 6 – :30 sprint/:30 rest

Minute 7 – :20 sprint/:40 rest

Athletes have the choice between ski or row for one round, and echo bike or bike erg (with damper set above 5) for the other. Athletes must disinfect equipment thoroughly between rounds.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

200m run

15 power cleans

15 box jumps

L1: 45/35

L2: 95/65

L3: 115/85