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CrossFit9 – WOD

Skill

Front Squat (1×10 @ 50%, 1×8 @ 60%, 1×6 @ 70%, 3×4 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

30 Toes to Bar

20 Calorie Bike

10 D-ball Over Shoulder

Finisher

Metcon (AMRAP – Rounds and Reps)

2 Rounds:

400 M Run

15 Strict Pull-ups

L1: supine bar row

170407

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CrossFit9 – WOD

Skill

Bench Press (7 x 3)

Ring Dips (4 x 5)

L1: Box Dips 5 x 10

L2: Ring Dips 4 x 5

L3: Weighted Ring Dips 4 x 5

Metcon

Metcon (Time)

21-18-15-12-9-6

Deadlift

Burpees Over Bar

L1: 95/65

L2: 205/135

L3: 225/165

Finisher

Metcon (No Measure)

Plank Circuit:

4 Rounds

30 sec prone

30 sec side

30 sec side

30 sec supine

170406

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CrossFit9 – WOD

Skill

Front Squat (3 x 10 @ 60%, 2 x 5 @ 75%, 2 x 3 @ 80%)

Alternating Seated DB Press 4×10 (5/side)

Metcon

Metcon (AMRAP – Reps)

Tabata: 20 sec work, 10 sec rest for 4 minutes per movement. 1 minute rest between. 20 minutes total.

1. Squat Snatch

L1: 45/35

L2: 95/65

L3: 135/95

2. Calorie Row

3. Box Jump

4. Pull-up

L1: Ring Row

L3: Bar Muscle-up
Your score is your total amount of reps for ALL movements added together

Finisher

Metcon (Time)

Push-up Ladder

Start at 1, increase by 1 until 10 reps.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

L1: Incline Push-ups

L3: Vested

170405

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CrossFit9 – WOD

Metcon

Metcon (Time)

For Time:

800 M Run

100 Air Squat

50 Push up

25 Pull-up

10 Tire flips

25 Russian KB Swing (R/G)

50 Goblet Squat

100 Sit-up

800 M Run

L1 :

400 M Run

50 Air Squat

40 Push-up

30 Ring row / Bar Row

5 Tire flips

30 Russian KB Swing (Y/B)

40 Goblet Squat

50 Sit-up

400 M Run

Finisher

Metcon (Time)

3 Rounds:

2 – way Across Floor Seal Walk

5 Eight-Count Cobra Push-ups

170405

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CrossFit9 – 9Fit Bootcamp

Metcon

Metcon (Time)

For Time:

800 M Run

100 Air Squat

50 Push up

25 Pull-up

10 Tire flips

25 Russian KB Swing (R/G)

50 Goblet Squat

100 Sit-up

800 M Run

L1 :

400 M Run

50 Air Squat

40 Push-up

30 Ring row / Bar Row

5 Tire flips

30 Russian KB Swing (Y/B)

40 Goblet Squat

50 Sit-up

400 M Run

Finisher

Metcon (Time)

3 Rounds:

2 – way Across Floor Seal Walk

5 Eight-Count Cobra Push-ups