200826

August 26, 2020

CrossFit9 – CrossFit WOD


Skill

Metcon (Weight)


3-4* Supersets:
20 jumping bulgarian split squats** (10R/10L)
20 single leg RDL (with bar)
*12 minute cap
**bodyweight

Metcon

Metcon (AMRAP – Rounds and Reps)


18 minutes for quality:
1:00 D-ball march
20 banded bicep curls
20 D-ball squats
:20 L-hold

200825

August 25, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3 Supersets:

8-12 strict press

12-16 banded straight arm lat pulldown

8-12 lateral raise

12-16 banded face pull

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

500m row

21 push-ups

15 deadlifts

L1: 95/65

L2: 205/135

L3: 225/155

200824

August 24, 2020

CrossFit9 – CrossFit WOD

Skill

Back Squat (1 x 8, 2 x 6, 2 x 4, 2 x 2 )

Start at 60% of 1RM or RPE 6/10. Keep building until 2 x 2 hits 85-90% or RPE 8/10.

Between sets: Cossack squat 3 x 10R/10L (all reps completed on one side, then the other)

Metcon

Metcon (AMRAP – Reps)

3 rounds of…

2 minute AMRAP:

Max squat snatch

:30 rest/transition

2 minute AMRAP:

Max toes to bar

1 minute rest

L1: 45/35 throughout

L2: R1: 75/55; R2: 105/75; R3: 115/85

L3: R1: 95/65; R2: 115/85; R3: 135/95

200822

August 22, 2020

CrossFit9 – CrossFit WOD

Metcon

Wittman (Time)

Seven rounds:

1.5 pood/ 1 pood Kettlebell swing, 15 reps

95/65 pound Power clean, 15 reps

15 Box jumps, 24″/20″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here

200821

August 21, 2020

CrossFit9 – CrossFit WOD

Skill

Split Jerk (6 x 2)

Accessory: 4 x 10 OH tricep extension

Metcon (Time)

7 rounds for time:

10 thrusters

250m row

L1: 45/35

L2: 75/55

L3: 95/65

200820

August 20, 2020

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (1 x 8, 2 x 6, 2 x 4, 2 x 2)

Accessory: 3 x 12 banded hamstring curls

Metcon

Metcon (Time)

21*18*15*12*9

Back squat

Slam balls

*12 calorie ski or 10 calorie echo bike

L1: 45/35

L2: 95/65

L3: 135/95

200819

August 19, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (No Measure)

Move between these three 10:00 sections:

1. 10 minutes to find…

Max 2-way parking lot sled push

2. 10 minute EMOM:

ODD: 7 true ring rows (try a few sets with supine grip)

EVEN: 10 shrimp squats or pistols (5R/5L)

3. 10 minutes for quality:

500m row

:40 handstand hold

200818

August 18, 2020

CrossFit9 – CrossFit WOD

Skill

Snatch Complex (Find 1RM)

1 Power Snatch

1 Hang Squat Snatch

1 Overhead Squat

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

200815

August 15, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

400m run or 800m bike erg

21 medball cleans

15 deadlifts

L1: 95/65

L2: 205/135

L3: 225/155

200814

August 14, 2020

CrossFit9 – CrossFit WOD

Skill

Tempo Front Squat (4 x 6)

3 seconds down

3 second hold

Explosive up
4 x 12R/12L Monster Walks between

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Power clean

HSPU

L1: 45/35

L2: 115/85

L3: 185/125