190417

April 17, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

Tabata (20 seconds on/10 seconds off)

1. Air squat

Rest 1 minute

2. OH lunge with plate

Rest 1 minute

3. Ski or bike erg

Rest 1 minute

4. Devil press

5-6 minute rest

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

200m run

14 hammer hit

14 KB swing (G/Y)

24 russian twist with plate

190416

April 16, 2019

CrossFit9 – CrossFit WOD

Skill

Squat Clean (1 rep max)

Metcon

Metcon (Time)

4 rounds for time:

400m bike erg

15 thruster

12 burpees

rest 2 min after each round.

L1: 45/35 or DB

L2: 75/55

L3: 95/65

190415

April 15, 2019

CrossFit9 – CrossFit WOD

Skill

Strict Press (5 x 3)

Metcon

Metcon (Time)

4 rounds for time:

200m single arm farmer carry

350m row

15 push up

12 deadlift

L1: Y/B; 115/75

L2: G/Y; 205/135

L3: R/G; 225/155

190413

April 13, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

4 rounds for time:

400m run or 500m row

20 sit-up

15 HSPU

12 KB swing

10 burpees

L1: Y/B

L2: G/Y

L3: R/G

190412

April 12, 2019

CrossFit9 – CrossFit WOD

Skill

Turkish Get Up (10 x 2)

(L+R=2)

Metcon

Metcon (Time)

For time:

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

Bench Press

* = 25 Medball Clean

L1: 45/35 or DB

L2: 135/75

L3: 185/95 or bodyweight

190411

April 11, 2019

CrossFit9 – CrossFit WOD

Skill

Front Squat (5 x 20)

Metcon

Metcon (Time)

6 rounds for time:

10 deadlift

200m run

2 rope climb

L1: 45/35; ground to standing

L2: 205/135

L3: 225/155

190410

April 10, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP:

10 landmine squat

12 box jump

24 DB SH2OH

L2: 35/20+

3 minutes rest

11 minute AMRAP:

8/6 calorie assault bike

12 KB SWING

24 KB lunges

L2: G/Y

3 minutes rest

11 minute AMRAP:

10 slam ball

12 shoulder tap

24 bicycle crunches

190410

April 10, 2019

CrossFit9 – 9HIIT

Metcon

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP:

10 landmine squat

12 box jump

24 DB SH2OH

L2: 35/20+

3 minutes rest

11 minute AMRAP:

8/6 calorie assault bike

12 KB SWING

24 KB lunges

L2: G/Y

3 minutes rest

11 minute AMRAP:

10 slam ball

12 shoulder tap

24 bicycle crunches

190409

April 9, 2019

CrossFit9 – CrossFit WOD

Skill

Deadlift (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 rounds:

4 minute AMRAP:

200m ski

12 burpees

14 OHSQ

Rest 2 minutes between rounds

L1: 45/35 or front squat; burpees from box

L2: 75/55

L3: 95/65; burpees over bar

190408

April 8, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

10 minute EMOM:

4 power snatch

Finish the minute with double unders.

L1: 45/35

L2: 75/55

L3: 115/85

Metcon

Metcon (Time)

4 rounds for time:

300m row

50 air squat

15 SDLHP

L1: 45/35 or KB

L2: 75/55

L3: 95/65