CrossFit9 – CrossFit WOD

Hero Workout

Manion (Time)

7 Rounds For Time 400 meter Run 29 Back Squats (135/95 lb)
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
partner version

reduced weight

goblet squat

reduced run distance

CrossFit9 – CrossFit WOD

Sled Pull (4 x 200m)

alternate as quickly as possible with a partner. go unbroken – no stops, and no slow walking.

Metcon (No Measure)

20 minute AMRAP

10 bench press

15 toes to bar

20 single arm db bent over row (10/10)

20 cal bike

CrossFit9 – CrossFit WOD

Skill (No Measure)

Snatch and Overhead squat practice
slow tempo reps, holds, additional mobility work, etc.

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

200 meter run

10 calorie row, or ski

5 power snatches (135/95)

5 overhead squats

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (5 x 2)

Metcon

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

2 rounds for time:

50 double-unders

40 AbMat sit-ups

30 chest-to-bar pull-ups

Grunt work

Farmer’s Carry (800m farmers carry)

Stretch (No Measure)

Stretch

CrossFit9 – CrossFit WOD

Skill

Metcon (5 Rounds for time)

Every 5:00 for 5 rounds:

400-meter run
Each run effort in 2:30 or less.

Between a 3:1 and 2:1 work to rest ratio.

About 25 minutes of total time.

Strength

Shoulder Press (3-3-3-3-3+)

CrossFit9 – CrossFit WOD

Andi (Time)

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

65lb/45lb
To learn more about Andi click here
Option: split work with a partner

CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

Every 2:00 for 5 sets:

30 double-unders

1-5 strict ring muscle-ups
– Ring muscle-ups must be unbroken; otherwise rest.

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit9 – CrossFit WOD

Strength

Shoulder Press (5×4)

Metcon

Metcon (Time)

3 rounds for time:

20 single-dumbbell reverse lunges (35/50 lb)

20 burpees

200-meter farmers carry
12:00-15:00.

Lunges in :40-1:00.

Burpees in 2:00 or less.

Farmers carry in 2:30 or less.

CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

EMOM 14:

Min. 1 | 3 weighted pull-ups

Min. 2 | :30 plank hold

Metcon

Metcon (Time)

5 rounds for time:

15 toes-to-bars

20 box jumps (20/24 in)

– Step down from the box.