190713

July 13, 2019

CrossFit9 – CrossFit WOD


Metcon

Metcon (AMRAP – Rounds and Reps)


24 minute AMRAP:
24 pull-up
24 KB swing
24 box jump
24 wallball
*One partner runs 400m, other partner holds plank, L-hold or wall handstand (can alternate between)

L1: Y/B
L2: G/Y
L3: R/G

190712

July 12, 2019

CrossFit9 – CrossFit WOD

Skill

Back Squat (5 x 5 at 75% of 1RM)

Metcon

Metcon (Time)

For time:

30 clean & jerk

1000m row or 800m run

40 burpees

L1: 45/35+

L2: 105/75+

L3: 135/95+

190711

July 11, 2019

CrossFit9 – CrossFit WOD

Skill

Bench Press (5 x 3)

Metcon

Metcon (Time)

10 round for time:

200m row or 200m run

9 front squat from the floor

L1: 45/35+

L2: 115/85+

L3: 135/95+

190710

July 10, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

3 rounds, 1 minute each…

– air squats

– slam balls

– ski or echo bike

– push-up

– bicep curl with bar

Rest one minute between each round
*Quick HIIT 2 rounds*

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

200m run

21 KB swing

21 ground to jump + touch

21 strict press with bar

21 ab roll-out

At 10 minute mark, rest 2 minutes.

L2: G/Y; 45/35
*Quick HIIT, 16 minutes. Rest 2 minutes at 8 minute mark.*

190709

July 9, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute alternating EMOM:

ODD: 2/1 muscle up

EVEN: 30 DU

L1: 5/3 ring dips or 10 assisted dips; 40 single unders

L3: 5/3 ring muscle ups; 50 double unders

Metcon

Metcon (Time)

4 rounds for time: (20 min cap)

400m run

12 deadlift

24 sit-up

L1: 95/65+

L2: 205/135

L3: 225/155

190708

July 8, 2019

CrossFit9 – CrossFit WOD

Skill

Overhead Squat (5 x 3)

Modification: Front Squat

Metcon

Metcon (AMRAP – Reps)

4 rounds of…

3 minute AMRAP:

20 wallball

15 T2B/GHD sit-up

10 power snatch

Rest 2 minutes between rounds

L1: 45/35 or DB snatch (10/side) sit-up

L2: 75/55

L3: 95/65

Pick up where you left off each round. Score = reps.

190706

July 6, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

22 minute AMRAP:

200m run

14 thruster

20 box jump

L1: 45/35 or DB

L2: 75/55

L3: 95/65

190705

July 5, 2019

CrossFit9 – CrossFit WOD

Skill

Turkish Get Up (6 x 2 (R + L = 2))

Metcon

Metcon (Time)

7 rounds for time:

16/12 calorie row

12 shoulder to overhead

3/2 bar muscle up

L1: 45/35; 10 pull-ups

L2: 115/85

L3: 135/95; 5/3 bar muscle up

190704

July 4, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

3 rounds for time:

400m run

7 burpees

17 deadlift

76 lunges (body weight)

L1: KB DL OR 95/65+

L2: 205/135

L3: 225/155

190703

July 3, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds: 20 seconds work/ 10 seconds rest)

1) push up

Rest 1 minute

2) ab roll out

Rest 1 minute

3) goblet squat

Rest 1 minute

4)!skaters with plate

Metcon (Time)

2 rounds for time:

400m run

20 KB swing

20 box jump

20 bicep curl with bar

10 calorie echo bike

L1: Y/B

L2: G/Y

L3: G/Y; 3 rounds