180123

January 22, 2018

CrossFit9 – WOD


Skill

Front Squat (10 rep max)

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)


15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″

180122 BBC

January 21, 2018

CrossFit9 – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

Self-led warmup. End with 3 rounds of the technique complex:

2 snatch pulls

2 hang snatch

2 drop snatch

Weightlifting

Drop Snatch (4 x 3 between 50-65% 1RM Snatch)

Keep it moderate in weight. Focus on sharp technique and SPEED.

2-Position Snatch (1×1@60%1RM, 2×1@ 70%. 2×1@ 80%, 1×185%)

https://www.catalystathletics.com/exercise/66/2-Position-Snatch/

Snatch Pull from Riser (2×3@90%, 2×3@ 100%, 1×3@105%)

Use 35# plate under your feet.

https://www.youtube.com/watch?v=hAMyvjSMOgs

Accessory Exercises

Metcon (No Measure)

3 supersets:

10 Strict T2B

10 Reverse hypers

1 minute rest between supersets

180122

January 21, 2018

CrossFit9 – WOD

Skill

Metcon (Weight)

18 Minute EMOM:

ODD: 5/3 Pull-up

EVEN: 5 Shoulder to Overhead

L1: 45/35, jumping pull-up or ring row

L2: 115/85

L3: 155/105, 3/2 Bar M-up

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

90 ft Bear crawl

4 Burpees

6/4 Calorie ski

8 Kettlebell Swing

L1: B/P

L2: G/Y

L3: R/G

180120

January 19, 2018

CrossFit9 – WOD

Skill

Turkish Get Up (Complete 4 Heavy Reps (2/2))

Or practice 20 reps (10/10)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

30 Front rack lunges

20 DB snatch (new open standards)

10 burpees over dumbbell

L1: no weight

L2: 45/35

L3: 95/65

180119

January 18, 2018

CrossFit9 – WOD

Skill

Bench Press (6 x 3)

5 x 10 Bent over row between sets

L1: 45/35

L2: 75/55

L3: 95/65

Metcon

Metcon (Time)

4 Rounds for time:

50 Air Squat

30 Double Under

10 Hang power snatch

L1: 45/35 (30 air sq, jumping jacks instead of DU

L2: 95/75

L3: 115/85

180119 BBC

January 18, 2018

CrossFit9 – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

Self-led warmup, followed by 4 sets of the bare barbell complex:

3 hip clean pulls

+3 hip cleans

+ 3 tempo front squats

Weightlifting

Clean (5 x 1 x 85)

Work up to 85%, then 1 rep OTM every two minutes

Tempo Front Squat (5 x 3 above 65% 1RM C&J)

3 seconds down

3 second hold

3 seconds up

Push Press (2×3@ 65% 1RM C&J, 2×3@70%, 1 x 3 @ 75%)

Accessory Exercises

Metcon (No Measure)

4R:

8 “Diamond” push ups

8 DB Rows/side

170118

January 17, 2018

CrossFit9 – WOD

Skill

Metcon (Weight)

14 Minute EMOM

EVEN: 5 Back Squat

ODD: 2/1 Ring M-up

L1: 10 Dips, 45/35+

L2: 135/95+

L3: 5/3 M-up; 185/125+

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scale as needed.

180117

January 16, 2018

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

27 Minute AMRAP:

50 Wallball

40 Sit-up

30 Calorie Bike

20 DB Clean & Jerk

10 Burpees

L1: 20/10+

L2: 35/20+

L3: 50/35+

170116

January 15, 2018

CrossFit9 – WOD

Skill

Front Squat (6 x 5)

Metcon

Metcon (Time)

4 Rounds:

10 Power Clean

10 Handstand Push-up

200 M Run

L1: 45/35 or DB Clean, Push Press

L2: 135/95

L3: 165/125, deficit HSPUs (45# each side)

180115

January 14, 2018

CrossFit9 – WOD

Skill

Metcon (Time)

3 Rounds (all out)

50/40 Calorie Row

14 Burpees over rower

Rest 3-4 min

L1:

40/30 Calorie Row

Regular burpees
Slowest round = score

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

6 Calorie Ski

9 Pull-up

12 Thruster

L1: DB or 45/35

L2: 75/55

L3: 95/65