181116

November 16, 2018

CrossFit9 – WOD

Skill

Metcon (Time)

2 rounds:

50/40 calorie assault bike

L1: 30/20 calorie bike

4-5 minutes rest between rounds (score is fastest)

5-7 minutes between skill and metcon

Metcon

Metcon (Time)

5 rounds for time:

200m run

10 bench press

20 sit-up

L1: 45/35

L2: 135/75

L3: 165/85

181115

November 15, 2018

CrossFit9 – WOD

Skill

Metcon (Time)

5 rounds (2 min cap each round)

250m row

10 pull-up

rest 1 minute between rounds.

L1: 6/4 pull-up or 12 ring row

L3: 12 CH2B

Score your slowest one.

Start on the top of the min or 00:30 mark.

(18 minute total cap)

Rest 8-10 minutes

Metcon (AMRAP – Reps)

9 minute AMRAP (for reps):

3 ring muscle up

7 hang power snatch

20 air squat

L1: 45/35; 8 ring dips

L2: 95/65

L3: 115/85; 5 ring muscle up

Thruster (3 rep max)

6 minutes to establish

181114

November 14, 2018

CrossFit9 – WOD

Metcon

Metcon (Time)

2 rounds for time:

30 DB hang clean & jerk

30 knee to elbow

30 medball clean (20/14)

30 KB swing

30/25 calorie ski and bike-erg

30 burpees

30 russian twists (25/15)

L1: scale accordingly

L2: 50/35; G/Y

181113

November 13, 2018

CrossFit9 – WOD

Skill

Back Squat (10×50%, 8×60%, 6×70%, 2×4 75%, 2×2 80%)

Metcon

Metcon (Time)

*21*15*12*9

OHSQ

*400m run

L1: 45/35

L2: 95/65

L3: 115/85

181112

November 12, 2018

CrossFit9 – WOD

Skill

Strict Press (3×5@55%, 3×3@65%, 2×2@75%)

Metcon

Metcon (Time)

For time: (25 minute cap)

3 rounds:

10 power clean

10 burpees over bar

L1: 45/35

L2: 75/55

L3: 95/65

Rest 2 minutes

3 rounds:

8 power clean

12 burpees over bar

L1: 45/35 or DB

L2: 95/65

L3: 135/95

Rest 2 minutes

3 rounds:

6 power clean

14 burpees over bar

L1: 45/35

L2: 135/95

L3: 185/125

181110

November 10, 2018

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

“Armistice”

11 minute AMRAP (As Many Repetitions As Possible)

• 11- Power Cleans

• 11- Burpees Over the Bar

• 19- Deadlifts

• 18- Pull-Ups

RX-135/95

Scale as needed
Rest 10-15 minutes

Metcon (Time)

Teams of 2:

100 wall ball (20/14#)

100 box jump

100 calorie row

100 DB snatch (50/35)

800 run (400m each)

**Only one partner works at team

181109

November 9, 2018

CrossFit9 – WOD

Skill

Weighted Pull-ups (3 rep max)

Turkish Get Up (10 x 1)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Rest as needed

1-Mile Run (Time)

Max Effort 1-Mile Run

181108

November 8, 2018

CrossFit9 – WOD

Skill

Squat Clean (1 rep max)

Metcon

Metcon (Time)

Coach Mike (18 min cap)

For Mike & Time:

200m run

21 DL

200m run

18 HSPU

200m run

15 DL

200m run

12 HSPU

200m run

9 DL

200m run

6 HSPU

L1: 135/95; push press

L2: 205/135

L3: 225/155; Deficit HSPU

181107

November 7, 2018

CrossFit9 – WOD

Metcon

Metcon (Time)

3 rounds for time:

400m run

50 air squat

50 sit-up

40 push up

40 KB swing

30 burpees

30 medball clean (20/14#)

20 calorie bike

L1: 2 rounds; Y/B

L2: G/Y

181106

November 6, 2018

CrossFit9 – WOD

Skill

Sumo Deadlift (5 x 3)

Metcon

Metcon (AMRAP – Reps)

3 rounds (1 minute per station):

power snatch

box jump

pull-up

front rack lunge

calorie ski

rest 2 minutes between rounds

L1: 45/35

L2: 95/65

L3: 115/85
Score = reps