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

()

CrossFit WOD – Sat, Aug 5

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

In teams of two

4 Rounds for time

15 devils press (to overhead)

1000m row (500m per person; any split)

15 demon press (to shoulder)

800m run (400m per person; any split)
TC: 40 min

L1: 15/10

L2: 35/25

L3: 50/35

CrossFit WOD – Fri, Aug 4

CrossFit9 – CrossFit WOD

Weightlifting

Snatch (1 x 3 @60%
2 x 2 @70%
3 x 2 @80%
Rest 2-3 minutes between sets)

Metcon

Metcon (Time)

For Time:

Buy-In: 400m Farmer Carry

Then,

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

Burpee Over Bar

Front Squat
L1: 45/35; B/P

L2: 115/85; Y/B

L3: 135/95; G/Y

Extra Accessory

Post Chain (Checkmark)

Prone WYs

3 x 6 @light

()

CrossFit WOD – Wed, Aug 2

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (5 x 1 @ 90%
)

Metcon

Metcon (Time)

5 rounds

200m Run

12 Deadlifts
Score: Time

L1: 45/35

L2: 185/125

L3: 225/155

Extra Accessory

Stretch (No Measure)

Pigeon stretch 60 sec per side

Foreward fold 60 sec

Couch stretch 60 sec per side

CrossFit WOD – Tue, Aug 1

CrossFit9 – CrossFit WOD

Gymnastics

Gymnastics (AMRAP – Reps)

12 Minute EMOM

Odd: 8/8 DB Bent over row

Even: 5-15 Chest to Bar Pull Up

Rest
L1: Jumping C2B

L2: 35/25 +

L3: 50/35 +

Metcon

Metcon (Time)

3 Rounds for time

75 Double-unders

50 Air Squats

10 Hang Power Snatch
Score: Time

L1: 45/35; 50 jump rope

L2: 95/65

L3: 135/95

Extra Accessory

Core Stability (Checkmark)

Side plank lateral raise

3 x 12/side

No rest between sets and sides

()

CrossFit WOD – Mon, Jul 31

CrossFit9 – CrossFit WOD

Weightlifting

Back Squat (1 x 8 @65%
1 x 6 @75%
2 x 4 @80%
Rest 2-3 minutes between sets
)

Metcon

Metcon (AMRAP – Reps)

4 rounds (45s work/15s rest)

Overhead plate sit ups

Handstand Push-Ups or HS Hold

Front Rack Lunges

Ski Cals
L1: bodyweight; push-up

L2: 75/55; 35/25 plate

L3: 95/65; 45/35 plate

CrossFit WOD – Sat, Jul 29

CrossFit9 – CrossFit WOD

Metcon

Team WOD (Time)

In teams of Two:

30 Minute AMRAP

800m Partner Run

30 power snatches

30 burpee over bar

30 weighted sit ups

30 push-ups

30 cal ski
L1: 45/35

L2: 75/55

L3: 95/65

CrossFit WOD – Fri, Jul 28

CrossFit9 – CrossFit WOD

Skill

Skill (Distance)

EMOM 10 minutes

Odd: 30 seconds Handstand hold

Even: Max Cal Echo Sprint in 30 sec

Metcon

Metcon (Time)

For Time

21-15-9

Thrusters

Box jumps

Row Cals
Score: Time

Extra Accessory

Midline (Checkmark)

100 D-Ball Marches (50/50)

2 sec pause per step

CrossFit WOD – Thu, Jul 27

CrossFit9 – CrossFit WOD

Weightlifting

Snatch (5 x 1 @90%
Rest as needed between reps)

Score: Weight

Metcon

Metcon (Time)

For time

1000m Row

30 Deadlifts

50 Pull ups

800m run
Score: Time

Extra Accessory

Core Stability (Checkmark)

Paloff press

3 x 10 per side