CrossFit WOD – Thu, Oct 20

October 20, 2022

CrossFit9 – CrossFit WOD

Strength

Strict Press (4 x 10)

Pendlay Row (3 x 10)

Metcon

Metcon (Time)

4 rounds for time:

100m farmer carry

15/12 calorie echo bike

20 sit-ups

10 bench press

L1: 45/35; Y/B

L2: 105/75; G/Y

L3: 155/105; R/G

CrossFit WOD – Wed, Oct 19

October 19, 2022

CrossFit9 – CrossFit WOD

Skill

Pistol practice (No Measure)

10-15 minutes of guided pistol drills and practice as extended warm-up

Metcon

Metcon (Time)

For time:

Buy in: 1000m row

3 rounds:

200m sled pull

25 deadlifts (in as few sets as possible)

14 pistols (7R/7L)

cash out: 800m run

L1: 95/65; 1 x 45

L2: 135/95; 2 x 45

L3: 185/125; 3 x 45

CrossFit WOD – Tue, Oct 18

October 18, 2022

CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (4 x 5-6)

Accessory: 3  x 12-15 banded glute bridge

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

CrossFit WOD – Mon, Oct 17

October 17, 2022

CrossFit9 – CrossFit WOD

Weightlifting

Week 5 of our snatch cycle. Athletes may choose to work on squat or power snatch during this cycle. The goal is to pick one and build strength/technique.

A: Snatch (*Athlete’s choice to work on power or squat snatch.

Reset bar at the floor

Work your way up to a moderately heavy (not more like 80-85% of 1RM) but technically sound set of 2.

Complete all snatch sets before moving to tall snatch.)

B: Tall Snatch (3 x 5)

AKA Snatch pull-unders, dead-hang snatch. Details: http://www.catalystathletics.com/exercise/217/Tall-Snatch/
Light/empty bar

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:
4 power snatch
8 toes to bar
12 box jump over

L1: 45/35
L2: 95/65
L3: 135/95

CrossFit WOD – Sat, Oct 15

October 15, 2022

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…(Relay style)

30 minute AMRAP:

8/6 calorie ski or echo bike

8 handstand push-ups

8 single arm devil press

L1: 15/10+

L2: 35/25+

L3: 50/35+

CrossFit WOD – Fri, Oct 14

October 14, 2022

CrossFit9 – CrossFit WOD

Strength

Snatch Grip Deadlift (5 x 5)

Accessory: 3 x 10 single arm high pull per side

Metcon (Time)

Metcon (Time)

For time:

1 mile run

30 back squats

30 burpees

L1: 45/35

L2: 95/65

L3: 135/95

CrossFit WOD – Thu, Oct 13

October 13, 2022

CrossFit9 – CrossFit WOD

Strength

Bench Press (Find today’s 1RM)

Metcon

Metcon (Time)

For time:

21-15-9-6

Shoulder to overhead

Calorie echo bike or bike erg (high damper)

L1: 45/35+

L2: 75/55; 105/75; 115/85; 155/105

L3: 95/65; 135/95; 175/115; 205/135

CrossFit WOD – Wed, Oct 12

October 12, 2022

CrossFit9 – CrossFit WOD

Single Modality

Metcon (Time)

5 x 250m ski sprints

1:1 rest

Partner up, work and rest in turns. Score = fastest time

Metcon

Metcon (Weight)

3 rounds x 1 minute stations of max reps (Fight Gone Bad style – manage your own transition time)

1: Power cleans

2: Box jump overs

3: 100m run

4:  Ring dips

Rest 1 minute at end of each full round

L1: 95/65

L2: 135/95

L3: 205/135; strict ring dips or AMRAP muscle-ups

CrossFit WOD – Tue, Oct 11

October 11, 2022

CrossFit9 – CrossFit WOD

Weightlifting

Week 4 of our snatch cycle. Athletes may choose to work on squat or power snatch during this cycle. The goal is to pick one and build strength/technique.

A: Snatch (*Athlete’s choice to work on power or squat snatch.

Reset bar at the floor

Work your way up to a moderately heavy (not more like 80-85% of 1RM) but technically sound set of 2.

Complete all snatch sets before moving to drop snatch.)

B: Drop Snatch (3 x 5)

light + fast

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

35 double unders

15 overhead squat

15 pull-ups

L1: 45/35

L2: 75/55

L3: 95/65

CrossFit WOD – Mon, Oct 10

October 10, 2022

CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (3 x 5-6)

Accessory: 3 x 12-15 frog pumps

Metcon

Metcon (Time)

4 rounds for time: (22 minute cap)

500/400m row

25 wallballs (20/14#)

15 deadlifts

L1: 95/65+

L2: 205/135+

L3: 225/155+