CrossFit WOD – Thu, Aug 17

CrossFit9 – CrossFit WOD

Weightlifting

Overhead Squat (5 x 3)

Metcon

Metcon (Time)

3 Rounds for time:

400m Run

30 Toes to Bar

Extra Accessory

Finisher (Weight)

2 minute max KB Swing

CrossFit WOD – Wed, Aug 16

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (Squat Clean and Split Jerk
)

6 x 2 singles – no cycling reps

Metcon

Metcon (Time)

30-20-10

Back Squats

Cal Row
L1: 45/35; 20-15-10

L2: 135/95

L3: 185/125

CrossFit WOD – Tue, Aug 15

CrossFit9 – CrossFit WOD

Gymnastics

Gymnastics (AMRAP – Reps)

10 Minute EMOM

Odd: 5 Bench Press

Even: 1 Rope Climb
L1: 95/65

L2: 135/95

L3: 185/125; Legless from floor

Metcon

Metcon (Time)

21-15-9-6-3

Deadlift

Box jump
Score: Time

L1: 95/65

L2: 185/125

L3: 225/155

CrossFit WOD – Mon, Aug 14

CrossFit9 – CrossFit WOD

Weightlifting

Snatch (6 x 2

1 Power Snatch + 1 Squat Snatch

Rest 1-2 minutes between sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

16/12 Cal Echo Bike

16 Front Rack Lunges (8/8)

16 Push-Ups
Score: Rounds & Reps

CrossFit WOD – Sat, Aug 12

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

In Teams of 2

28 Minute AMRAP

100 Cal Row/Bike

100 Toes to Bar

100 Box jumps

100 SA DB Push press
L1: 20/15 +; partial toes to bar

L2: 50/35 +

L3: 50/35 +

CrossFit WOD – Fri, Aug 11

CrossFit9 – CrossFit WOD

Weightlifting

Back Squat (7 x 1 @90%+
Rest as needed between reps
)

Score: Weight

Metcon

Metcon (Time)

4 rounds for time

15 Thrusters

15 Power Snatch
TC: 11 min

Score: Time

Rx: 75/55

CrossFit WOD – Thu, Aug 10

CrossFit9 – CrossFit WOD

Gymnastics Strength

Weighted Pull-ups (5 x 5 )

Perform 20 hollow rocks between each set

Scaling: 5 x 5 Strict Pull-Up Variation for Strength

Metcon (Time)

6 Rounds @ 70-80%

100′ Farmer’s Carry 2x 32/24kg

1 Hang Power Cleans

1 Low hang Power clean

1 Power clean
TC: 25 minutes

Score: Weight

Metcon

Extra Accessory

Core (Checkmark)

2 sets

12 Weighted Deadbugs

12 Plank Bird dog

CrossFit WOD – Wed, Aug 9

CrossFit9 – CrossFit WOD

Weightlifting

Squat Snatch (Snatch High Pull
2 x 3 @60%

Squat Snatch
2 x 2 @70%
3 x 2 @80%

Rest 2-3 minutes between sets
)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

16 Wall balls

16 Cal Row

32 Double-unders
Score: Rounds & Reps

L1:10/8; singles

L2: 20/14

L3: 20/14; 50 Double Under

CrossFit WOD – Tue, Aug 8

CrossFit9 – CrossFit WOD

Weightlifting

Front Squat (5 x 4)

Metcon

Helena (Time)

3 Rounds for time of:
400m Run
12 Bar Muscle-Ups
21 Dumbbell Snatches (50#/35#)
Choose to do Helena or Helen. Scale each as needed

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
TC: 12 min

Score: Time

Scaling Options

Beginner

Run 200m

21 Russian KBS B/Y

12 Jumping Pull ups

Intermediate

3 rounds for time

Run 400m

21 KBS Y/B

8 Pull ups

Extra Accessory

Power (Checkmark)

Every 30 sec x 10

3 Slam balls 30/20lbs

CrossFit WOD – Mon, Aug 7

CrossFit9 – CrossFit WOD

Warm-up

A. General

– 60sec Burpee over empty bar/Burpee/Down & up

– 30sec Banded sidewalks (15sec/side)

– 60sec Barbell RDL

– 30 sec Pause Air squats

– 60sec Burpee over empty bar/Burpee/Down & up

B. Mobility

Full squat T spine rotations

60sec

https://youtu.be/w4IdAUSHJUU

C. Specific: Focus is on bar path

3 Segmented pull: Knees to power position

3 Segmented pull : Below the knee to power position

3 Position halting Clean deadlift: Pause at lift off/Pause below the knees/Pause at power position

3-5 Tempo Cleans

—-

3 Push press

3 Jerk balance

3 Split jerk

Jerk Balance: https://youtu.be/wHgxUPiEoX8

Weightlifting

Clean and Jerk (5 Sets of:
2 Cleans + 1 Jerk

Increase weight each set)

TC: 15 minutes

Score: Weight

Metcon

Metcon (3 Rounds for reps)

4 x 3 Min AMRAPs

Buy In: 250m Row

5 Power Cleans

Max Burpees Over Bar

Rest 2 minutes between sets
Score = total burpees

L1: 45/35+

L2: 115/85+

L3: 155/105+

Extra Accessory

Post Chain (Weight)

Good Mornings

3 x 20 reps

Rest 60-90 seconds between sets

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