CrossFit9 – CrossFit WOD

Strength

Strict Press (4 x 3-5)

Pendlay Row (3 x 8-10)

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

12 calorie ski or row

12 power snatches

Max burpees over bar

Rest 1 minute between AMRAPs.

L1: 45/35

L2: 96/65

L3: 115/85

Score = total # of burpees

CrossFit9 – CrossFit WOD

Strength

Back Squat (20 minutes to find today’s 1RM)

Metcon

Helen (Time)

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

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In Teams of 2, relay style…

15 minute AMRAP:

2 wall walks or 4 inch worms with push-up

10 box jump overs

14 DB snatches

Rest 2-3 minutes

15 minute AMRAP:

100m run

12 pistols or 25 air squats

14 KB swings

L1: 25/15; B/P; inchworms

L2: 35/25; G/Y

L3: 50/35; R/G

CrossFit9 – CrossFit WOD

Strength

Carry Complex (Time)

SKILL

3-4 Rounds:

100m farmer carry

100m front rack carry

100m single arm OH carry (50m R/50m L)

(Try to go unbroken within the round)

Rest 1 minute between rounds

L1: B/P

L2: Y/B

L3: G/Y

20 minute cap

Metcon

Metcon (Time)

For time:

21*15*9*6*3

Power snatch

Toes to bar

*= 50 double unders

L1: 45/35

L2: 95/65

L3: 115/85

CrossFit9 – CrossFit WOD

Strength

Deadlift (4 x 3-5)

Accessory: 3 x 12 rower in-outs

Metcon

Metcon (Time)

3 rounds for time:

500m row

15 power cleans

10/6 strict pull-ups

200m sled pull

L1: 45/35; rack pull-ups

L2: 105/75; 3/2×45 lb

L3: 155/105; 4/3x45lb

CrossFit9 – CrossFit WOD

Strength

Barbell Glute Bridge (4 x 8-12)

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Warm-up 1-2 sets, then complete 4 challenging sets

Accessory: 3 x 10 split squat per side (no elevation)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

30 air squats

15/12 calorie echo bike

10 bench press

L1: 45/35

L2: 115/85

L3: 185/125

CrossFit9 – CrossFit WOD

Strength

Push Jerk (3 x 2)

Accessory: small plate ATYTs 3 x 10

Split Jerk (4 x 1)

Metcon

Metcon (Time)

4 rounds for time:

400m run or 1000m bike erg

25 KB swing

20 single arm OH KB lunge (10R/10L)

L1: Y/B

L2: G/Y

L3: R/G

CrossFit9 – CrossFit WOD

Metcon

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
9FITers and L1 athletes adjust as follows:

8-10 rounds:

5 DB or barbell thrusters (challenging weight)

10 pull-ups or ring rows

100m sprint

Rest 1 minute

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds)

In Teams of 2, Relay style…

30 minute AMRAP:

100m run

15 KB swings

5 squat cleans

L1: 45/35; B/P

L2: 95/65; G/Y

L3: 135/95; R/G