CrossFit9 – CrossFit WOD

Skill

Split Jerk (6 x 2)

Accessory: 3 x 6 split press (light)

Metcon

Metcon (Time)

3 rounds for time:

400m run

15 front squats

15 pull-ups

5 wall walks

L1: 45/35; 10 inch-worms with push-up

L2: 95/65

L3: 135/95

CrossFit9 – CrossFit WOD

Strength

Back Squat (4 x 5-8 )

Warm-up, then complete four challenging sets at 5-8 rep range. Should have two reps in reserve at the end of each set.

Metcon

Compare to 200204

Metcon (Time)

For time:

*10*8*6*4*2*6*8*10*

Hang power snatch

Burpees over bar

*30 double unders

L1: 45/35 or DB; 30 attempts or :30 ski

L2: 75/55+

L3: 115/85+

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In Teams of 2:

15 minute AMRAP:

150m ski

10 MB clean (20/14#)

8 burpees

Rest 3 minutes

15 minute AMRAP:

6/5 calorie echo bike

10 goblet squat

10 KB swing

L1: B/P

L2: R/G russian

L3: R/G american

CrossFit9 – CrossFit WOD

Stamina

Metcon (Time)

4 rounds:

500m row or ski

Rest 2 minutes between

Score = slowest

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP:

Toes to bar

*EMOM, starting at 0:00:

10 sumo deadlift high pulls (95/65#)

Rest 2 minutes

5 minute AMRAP:

Slam balls

*EMOM, starting at 0:00:

10 front rack lunges (95/65#

Rest 2 minutes

5 minute AMRAP:

Double unders

*EMOM, starting at 0:00:

10 thrusters (95/65#)

L1: 45/35

L2: 95/65

L3: 115/85

CrossFit9 – CrossFit WOD

Strength

Clean and Jerk (12 minute EMOM: Work up to heavy single)

Metcon

Metcon (Time)

6 rounds for time:

200m run

10 overhead squats

5/3 strict pull-ups

L1: 45/35

L2: 95/65

L3: 135/95

CrossFit9 – 9FIT

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

500m bike erg

15 goblet squats

20 skater jumps

2 minutes rest

10 minute AMRAP:

200m run

15 sumo deadlift high pulls

15 wallballs

2 minutes rest

10 minute EMOM:

1. 40 second high damper bike erg sprint

2. 40 second KB swings

CrossFit9 – CrossFit WOD

Strength

Barbell Hip Thrusts (Work up to a challenging set of 10-12 reps)

http://youtu.be/mvBTGx5zu5I
then hit 3 x 5-8 at that weight

Accessory: banded hamstring curl 3 x 10/side

Metcon

Metcon (AMRAP – Reps)

20 minute AMRAP:

100m farmer carry

50 double unders

25 air squats

15 bench press

L1: 65/35

L2: 135/65

L3: 155/95

CrossFit9 – CrossFit WOD

Strength

20 minutes

A: Strict Press (Work up to a heavy set of 3)

Then, backoff to 80% of that number for 2 x 5.

B: Pendlay Row (3 x 8-10)

Metcon

Metcon (AMRAP – Reps)

16 minute AMRAP:

2-4-6-8-10-12-etc

Single arm DB snatch (per side)

Burpee box jump

Calorie echo bike or ski

L1: 25/15+

L2: 35/25+

L3: 50/35+
Score = total reps

CrossFit9 – CrossFit WOD

Skill

20 minutes

Deadlift (4 x 5-8 reps)

Warm-up, then complete four challenging sets at 5-8 rep range. Should have two reps in reserve at the end of each set.

Metcon

Metcon (Time)

2 rounds for time:

60 wallballs

30 calorie row

15 hang power cleans

7/5 ring muscle-ups

L1: 45/35

L2: 105/75

L3: 155/105

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In teams of 2:

30 minute AMRAP:

2000m row

60 burpees

40 handstand push-ups

20 back squats

L1: seated strict press or pike push-up; 45/35

L2: 105/75

L3: 135/95