190401

April 1, 2019

CrossFit9 – CrossFit WOD

Skill

Front Squat (10×60%, 8×65%, 6×75%, 2×4@80%, 2×2@90%)

Metcon

Metcon (AMRAP – Reps)

4 rounds:

5 minutes to complete:

Buy in: 400m row

In remaining time:

AMRAP:

2/1 ring muscle up

8 bench press

15 wall ball

Rest 2 minutes

L1: 10 dips; 45/35

L2: 135/75

L3: Bodyweight bench press; 5/3 ring muscle up

Finisher

April Challenge (Time)

400m or 800m run

190330

March 30, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

22 minute AMRAP:

50 air squat

20 hang power clean

20 HSPU

200m run

L1:45/35

L2: 115/85

L3: 165/125

190329

March 29, 2019

CrossFit9 – CrossFit WOD

Skill

Overhead Squat (5 x 5)

Work up to a heavy set of 5

Metcon

Metcon (Time)

4 round for time:

300m ski

30 DB snatch

30 wallball

200m farmer carry

L2: 50/35; R/G

190328

March 28, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

10 minute EMOM:

2 squat snatch

L1: power snatch 45/35 or 20 DB snatch

L2: 95/65+

L3: 135/95+

Metcon

Metcon (Time)

For Time: (25 minute cap)

1000m row

30 strict press

60 sit-up or 30 GHD (both Rx)

800m run

L1: DB; 400 run

L2: 75/55

L3: 95/65

190327

March 27, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

200m sled pull (10 reps) (3×45/2×45)

20 russian KB swing

20 hammer hit

rest 3 minutes

8 minute AMRAP:

10 calorie bike

20 land mine press (10/10)

20 ab roll-out or toes to bar

rest 3 minutes

8 minute AMRAP:

250m bike erg

20 slam ball

20 sit-up

190327

March 27, 2019

CrossFit9 – 9HIIT

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

200m sled pull (10 reps) (3×45/2×45)

20 russian KB swing

20 hammer hit

rest 3 minutes

8 minute AMRAP:

10 calorie bike

20 land mine press (10/10)

20 ab roll-out or toes to bar

rest 3 minutes

8 minute AMRAP:

250m bike erg

20 slam ball

20 sit-up

190326

March 26, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

Buy in: 800m run

4 rounds for time:

15 deadlift

20 pull-up

50 air squat

L1: 95/75+; row 1000m

L2: 185/115

L3: 205/135; *optional vest

Cash out: 800m run
35-40 minute cap

Score = total time

190325

March 25, 2019

CrossFit9 – CrossFit WOD

Skill

Front Squat (10@50% 8@ 60%, 6@70%, 2×4@80%, 2×2@90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 rounds:

4 minute AMRAP:

15 push-up

13 squat clean

12 calorie row

Rest 2 min

L1: 75/55; power clean; 10 cal row

L2: 95/65

L3: 135/95
Pick up where you left off

190323

March 23, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

Teams of 2: (40 minute cap)

4 rounds for time

60 lunges

50 wall ball

40 deadlift

30 HSPU

20 KB swing

10 muscle up

*every time you switch both teammates five burpees*

L1: 115/85+; 20 dips; Y/B; push press

L2: 185/115; G/Y

L3: 205/135; R/G

190322

March 22, 2019

CrossFit9 – CrossFit WOD

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes