190725

July 25, 2019

CrossFit9 – CrossFit WOD


Skill

Overhead Squat (6 x 3)


Work up to a heavy triple

Metcon

Metcon (Time)


7 rounds for time:
30 DU
8 deadlift
10 HSPU

L1: 75/55; single unders/attempts
L2: 205/135
L3: 225/155; 50 DU

190724

July 24, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

3 rounds (Fight Gone Bad style – 1 minute of work, must transition within minute)

1. calorie row

2. slam ball

3. KB swing

4. T2B or candlestick

5. burpees

6. rest

L1: Y/B

L2: G/Y

L3: R/G

Rest 3-5 minutes

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

50 air squat

40 DB snatch (20/side)

30 box jump (15/side)

20 hammer hits

L2: 50/35

Finisher: 800m run for time

190723

July 23, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

15 minute EMOM:

3 power clean

2 front squat

1 thruster

* no squat clean.

(All in same minute)

Focus: Bar cycling

L1: 45/35+

L2: 95/65+

L3: 135/95+

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

50 wallball

3/2 ring muscle up

L1: 25 wallball; 20 ring dips

L3: 10/7 ring muscle up

190722

July 22, 2019

CrossFit9 – CrossFit WOD

Skill

Front Squat (4 x 5 @ 75%, 3 x 3 @ 85%)

Metcon

Metcon (Time)

3 rounds for time:

500m row or 400m run

21 pull-up

15 burpees

9 SH2OH

Rest 1 min -+ between rounds. Start at top of the minute or 0:30 mark

L1: 45/35 ring row

L2: 105/75+

L3: 165/125+

Score the slowest round.

**Focus: Approach this workout trying to go unbroken, if you know that’s not realistic for you, go for large sets and quick breaks. Focus on work capacity.

190720

July 20, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

10 minute EMOM:

2 rope climb

6 burpees

(Same minute)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

In teams of 2…

10 strict pull-ups

20 DB hang power snatch (10/side)

30 wall ball (20/14#)

L1: ring row or kipping

L2: 50/35

L3: 50/35+; 30 strict pull-ups;

30 DB hang power snatch; 30 wall ball

190719

July 19, 2019

CrossFit9 – CrossFit WOD

Skill

Deadlift (5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

400m bike erg

100m farmer carry

20 air squat

20 box jump

20 ring dips

L1: Y/B

L2: G/Y

L3: R/G; 5/3 ring muscle up

190718

July 18, 2019

CrossFit9 – CrossFit WOD

Skill

A: Bench Press (4 x 3 @ 75%; 3 x 3 @ 85%)

Bent Over Row (4 x 8)

L1: 45/35

L2: 75/55

L3: 95/65

Metcon

Metcon (Time)

For time:

*21*15*9*

HSPU

Front squat

* 500m row or 400m run

L1: 45/35 or goblet squat; DB seated strict press

L2: 95/65+

L3: 115/85+; Strict HSPU.
This workout’s focus is strength in pressing and developing our HSPU/ strict HSPU skills.

190717

July 17, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

7 minute AMRAP:

100m run

15 KB swing

20 air squat

Rest 3 minutes

7 minute AMRAP:

12 bicep curl with bar

12 sumo good morning with bar

100m ski

Rest 3 minutes

3 rounds for time:

400m run

30 single arm KB front rack lunge (15/15)

30 sit-up or hollow rock

30 mace thruster (15/15)

L1 & Quick HIIT: 2 rounds

190716

July 16, 2019

CrossFit9 – CrossFit WOD

Metcon (Time)

For time: (20 min cap)

50 calorie row

Rest 2 minutes

50 calorie echo bike or 70 calorie assault bike

Rest 2 minutes

800m run or 600m ski

This skill puts single modality cardiovascular movements to the test.

A lot of us Crossfitter don’t like these movements but the goal of Crossfit is to make well-rounded athletes – ready for anything!

Metcon

Metcon (AMRAP – Reps)

3 x 4 minute AMRAP:

2 SH2OH

2 pull-ups

4 SH2OH

4 pull-up

6 SH2OH

6 pull-ups

8

8

Etc….

Rest 2 minutes between rounds. Your score is the round with the least # of reps. Start from the beginning every round.

L1: 45/35+; jumping pull-up, ring row.

L2: 95/65+; pull-ups

L3: 115/85+; bar muscle up

This couplet’s all about speed and intensity. Don’t let the rest fool you, this will be tough!

190715

July 15, 2019

CrossFit9 – CrossFit WOD

Skill

Back Squat (4 x 3 @ 75%, 3 x 3 @ 85%)

(20 minutes)

Metcon

Metcon (Time)

4 rounds for time: (23 minute cap)

400m run

25 hand release push-up

10 hang squat clean

L1: 45/35, 10 hang power clean

L2: 95/65

L3: 135/95