CrossFit9 – CrossFit WOD

Metcon

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

CrossFit9 – CrossFit WOD

Strength

Push Jerk (3 x 3)

Split Jerk (3 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

250m ski or row

7 box jump overs (24″/20″)

7 toes to bar

7 hang power cleans

L1: 45/35

L2: 105/75

L3: 155/105

CrossFit9 – CrossFit WOD

Strength

Back Squat (4 x 2-3 reps)

Accessory: 3 x 15 banded glute bridge with 3-second hold

Metcon

Metcon (AMRAP – Reps)

5 rounds x 2.5 minutes:

Run 400 meters

Followed by max reps of overhead squats.

L1: 45/35

L2: 95/65

L3: 115/85

There is no rest between rounds.

Score = total number of overhead squats completed each round.

Scaling:

If you cannot maintain sub 2-minute 400-m runs, shorten the distance for each round.

(Warm-up should include a 400m run to feel out the time it will take athletes to run their 400m and decide scaling distance.)

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds)

In teams of 2… (Relay style)

30 minute AMRAP:

100m run

10 thrusters

10 pull-ups

L1: 45/35

L2: 75/55

L3: 95/65

CrossFit9 – CrossFit WOD

Strength

Deadlift (4 x 4-6 reps)

Accessory: 3 x 30-40 second clamshell hold

Metcon

Metcon (Time)

For time:

Buy-in: 1000m row or 2000m bike erg

5 rounds:

10 bench press

25 sit-ups

Cashout: 1000m row or 2000m bike erg

L1: 45/35

L2: 135/65

L3: 155/95; 15 GHD sit-ups

*Must complete 1 row and 1 bike

CrossFit9 – CrossFit WOD

Weightlifting

Snatch Complex (12 minute EMOM)

1 Power Snatch

+ 1 Hang Squat Snatch

Metcon

Metcon (AMRAP – Reps)

8 minute AMRAP:

4*8*12*16*20…etc

Double DB front squats

*10 lateral burpees over DB

Rest 3 minutes

8 minute AMRAP:

10*20*30*40*50

Single arm alt DB hang clean and jerk (50/35+)

*10 box jump overs

L1: 15/10+

L2: 35/25+

L3: 50/35+

CrossFit9 – CrossFit WOD

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Finisher

Farmer’s Carry (400m carry)

L1: B/P

L2: G/Y

L3: R/G

CrossFit9 – CrossFit WOD

Strength

Push Press (3 x 3-5)

Accessory: 3 x 12 banded face pull

Push Jerk (3 x 2)

Metcon

Metcon (Time)

4 rounds for time:

350m row

15 deadlifts

4/2 ring muscle ups

L1: 95/65; 10 ring dips

L2: 205/135

L3: 225/155

CrossFit9 – CrossFit WOD

Strength

Back Squat (4 x 3-5 reps)

Accessory: 3 x 15 banded glute bridges

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP:

Buy-in: 400m run

Then, max rounds:
 15 handstand push-ups, 15 hang power cleans

Rest 2 minutes

5 minute AMRAP:

Buy-in: 400m run

Then, max rounds:
 15 handstand push-ups, 10 hang power cleans

Rest 2 minutes

5 minute AMRAP:

Buy-In: 400m run

Then, max rounds:
 15 handstand push-ups, 5 hang power cleans

Score = total reps of HSPUs and hang power cleans

L1: 45/35

L2: 95/65; 11/85; 135/95

L3: 115/85; 135/95; 165/115

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In teams of 2…

30 minute AMRAP: (Relay style)

8/6 calorie ski or echo bike

8 shoulder to overhead

8 burpees over bar

L1: 45/35

L2: 95/65

L3: 135/95