220910

September 10, 2022

CrossFit9 – CrossFit WOD

Strength

Turkish Get Up (10 minutes build up to heavy 1R/1L)

Metcon

Metcon (Time)

In team of 2…

For time:

*50*40*30*20*10*

DB snatch (per arm)

Box jump over

Pull-ups

*200m run or 250m row (together)

L1: 15/10+

L2: 35/25+

L3: 50/35+

30 minute cap

220909

September 9, 2022

CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (4 x 3-5)

Accessory: 3 x 10 box pistols (5R/5L)

Metcon

Metcon (AMRAP – Reps)

4 x 4 minute AMRAP:

14 front rack lunges

16/12 calorie echo bike or ski

Max KB swings

Rest 90 seconds between

L1: 45/35

L2: 95/65; R/G Russian

L3: 135/95; R/G American

220908

September 8, 2022

CrossFit9 – CrossFit WOD

Strength

Barbell Glute Bridge (4 x 5-6)

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Accessory: 3 x 10 DB romanian deadlift

Metcon

Metcon (Time)

4 rounds for time:

500/400m row

12 clean & jerk

L1: 45/35

L2: 115/85

L3: 155/105

220907

September 7, 2022

CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 2-3 reps)

3 x 12 banded bent over row

Metcon

Metcon (Weight)

16 minute alt EMOM:

1: 5 HSPU or 10 hand release push-up

2: 5 back squats

3: 100m run

4: 2-4 ring muscle-ups or 8 ring dips

L1: 95/65

L2: 135/95

L3: 185/125

220906

September 6, 2022

CrossFit9 – CrossFit WOD

Strength

Front Squat (4 x 4-6 reps)

Accessory: 3 x 12 good mornings

Metcon

Metcon (Time)

For time:

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

deadlift

toes to bar

*30 double unders

L1: 95/65

L2: 205/135

L3: 225/155

220905

September 5, 2022

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

35 minute AMRAP:

100 calorie row

100 slam balls

100 overhead lunges with slam ball

100 single arm devil press

100 calorie echo bike (L1: bike erg)

100 sit-ups with DB

L1: 25/15+

L2: 35/25+

L3: 50/35+

Partners split reps as needed

220903

September 3, 2022

CrossFit9 – CrossFit WOD

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

220903

September 3, 2022

CrossFit9 – CrossFit WOD

Metcon

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220902

September 2, 2022

CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (4 x 6-8 (per leg))

Accessory: 3 x 15 banded lateral walks (each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

9 thrusters

35 double unders

L1: 45/35

L2: 95/65

No L3

Finisher

Metcon (Checkmark)

3 rounds:

15 strict knee to elbow

45 second plank

220901

September 1, 2022

CrossFit9 – CrossFit WOD

Skill

Rope Climb (10 minutes of practice)

Metcon

Metcon (Time)

8 rounds for time:

200m run or 15/10 calorie echo bike

3 rope climb

15 KB swings

L1: Y/B

L2: R/G Russian

L3: R/G American

Metcon (Time)

8 rounds for time:

200m run or 15/10 calorie echo bike

3 rope climb

15 KB swings

L1: Y/B

L2: R/G Russian

L3: R/G American