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

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)

4 rounds for time:

2-way parking lot sled push

12 D-ball over shoulder

12 ab rollouts

1000m bike erg

L1: 40/30+

L2: 60/50+

L3: 80/60+

CrossFit9 – CrossFit WOD

Strength

Overhead Squat (6 x 2)

Accessory: 3 x 5-8 cuban press with PVC pipe

Metcon

Metcon (Time)

For time:

800m run

30 power snatches

30 toes to bar

800m run

L1: 45/35; knee to elbow, knee raise, candlesticks

L2: 95/65

L3: 135/95

CrossFit9 – CrossFit WOD

Strength

Weighted Pull-ups (10 minute EMOM: 5/3 weighted pull-ups)

L1: rack pull-ups or box assisted

L2: 5/3 with 25/15#

L3: 5/3 with 35/25#+

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

CrossFit9 – 9FIT

Metcon

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CrossFit9 – CrossFit WOD

Strength

18 minute cap

Back Rack Reverse Lunge (4 x 8R/8L)

3 x 8R/8L single leg deadlift

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

12/10 calorie echo bike or ski

10 deadlifts

Max push-ups

Rest 90 seconds

L1: 95/65

L2: 205/135

L3: 225/155

Score = total reps of push-ups over 5 rounds

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

Clean and Jerk Complex

15 minute EMOM:

1 squat clean

+ 1 hang squat clean

+ 1 shoulder to overhead

* weight increases every 5 minutes.

L1: 45/35; 55/45; 75/55

L2: 115/85; 135/95; 155/105

L3: 135/95; 155/105; 185/125

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

16/14 calorie row or ski

16 box jumps

16 KB swing

L1: B/P

L2: G/Y

L3: R/G