CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
1 mile run
30 bench press
60 KB swing
90 wallballs (20/14#)
200 double unders
L1: 45/35
L2: 95/65
L3: 135/95
All equipment for each athlete should be contained to one mat – jump rope, KB and WB
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 4)
Push Press (3 x 3)
Metcon
Metcon (Time)
For time:
21-15-9-6-3
Deadlift
Burpees over bar
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Back Rack Lunge (4 x 6 (per leg))
Complete all reps on weaker side first, then switch to stronger side.
Accessory: 3 x 20 banded monster walks
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
12 calorie ski or 9 calorie bike echo
15 thrusters
Max chest to bar pull-ups
Rest 1 minute between AMRAPs.
L1: 45/35; chin-over-bar pull-ups; rack pull-ups; ring rows
L2: 75/55
L3: 95/65; bar muscle ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2…
20 minute AMRAP:
60 shoulder to overhead
1000m row
60 burpees over bar
1000m ski
60 back squats
L1: 45/35
L2: 115/85
L3: 155/115
Finisher
Metcon (Weight)
With partner, 10 minutes to find…
Today’s max clean (power or squat)
CrossFit9 – CrossFit WOD
Skill
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 (AMRAP – Reps)
8 minute AMRAP:
2-way parking lot sled push
12 front rack lunges
25 air squats
Rest 2-3 minutes
8 minute AMRAP:
10 calorie echo bike
10 bench press
20 sit-ups
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Snatch + Hang Snatch Complex (14 minute EMOM)
1 Snatch
+ 1 Hang Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
400m run
25 KB swing
4/2 ring muscle ups
L1: 25/20+ (B/P) 10 ring or box dips
L2: 50/35+ (G/Y)
L3: 70/50+ (R/G); 6/4
CrossFit9 – CrossFit WOD
Metcon
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Scaling suggestions:
185/125
135/95
105/75
CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 4)
Accessory: 3 x 10 good mornings (band or bar)
Metcon
Metcon (Time)
For time:
50 box jumps
30 sumo deadlift high pulls
50 calorie row
30 strict pull-ups
50 burpees
L1: 45/35; rack pull-ups or ring rows
L2: 95/65
L3: 105/75
CrossFit9 – CrossFit WOD
Skill
Split Jerk (6 x 2)
Accessory: 3 x 15 banded pull aparts
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
30 double unders
15 front squats
10 toes to bar
L1: 45/35
L2: 95/65
L3: 135/95; 50 double unders
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
28 minute AMRAP:
40 DB hang clean + jerk
*50 calorie echo bike
40 single arm devil press
80 air squat
*50 calorie ski
40 one DB push-up (alternating sides)
80 sit-up with DB
*400m run (or 200m DB front rack carry)