CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 6)
Accessory: 3 x 10 banded pull apart
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
400m run
20 single arm DB hang clean and press (10R/10L)
30 wallballs
L1: 15/10+
L2: 35/25+
L3: 50/35+
400m run = 40 reps
CrossFit9 – CrossFit WOD
Skill
Back Rack Lunge (4 x 6 per leg)
Accessory: banded good mornings 3 x 15
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
12 calorie ski or 9 calorie bike echo
15 box jumps
Max power snatches
Rest 1 minute between AMRAPs.
L1: 45/35
L2: 75/55
L3: 95/65
Score = power snatch reps
CrossFit9 – CrossFit WOD
Skill
DL + Clean + SH2OH Complex (14 minute EMOM)
3 deadlift
+ 3 hang clean
+ 3 shoulder to overhead
L1: 45/35
L2: 95/65
L3: 115/85
Metcon
Metcon (AMRAP – Reps)
For time:
Buy in: 400m farmer carry
20-15-10-5
Calorie Row
Front Squats
Cash out: 50 sit-ups
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
14 minute AMRAP:
Alternating Partner Workout
Partner A: 200m run
Partner B: Max rounds of:
8 pistols (4R/4L)
12 KB swings
*Switch each time 200m run completed.
Rest 4 minutes
14 minute AMRAP:
Alternating Partner Workout
Partner A: 10/8 calorie echo bike
Partner B: Max rounds of:
5 burpee box jumps
10 thrusters
*Switch each time 10/8 calorie bike completed.
**Partner picks up where you left off.
L1: 45/35; B/P
L2: 75/55; G/Y
L3: 95/65; R/G
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (5 x 5)
Accessory: Banded lateral steps 3 x 20 per leg
Metcon
Metcon (Time)
For time:
Buy in: 800m run
21-18-15-9
Bench press
Ab roll-outs or hollow rocks
Cash out: 50/40 calorie echo bike
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (6 x 1R/1L)
Work up to heavy 1RM
Accessory: Accumulate 3 minutes in hollow position (bent knee or straight leg)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
15 overhead squats
15 calorie ski
15 box jumps
15 calorie echo bike
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
CrossFit9 – CrossFit WOD
Skill
Clean Complex (15 minute EMOM)
1 Power Clean
1 Hang Squat Clean
1 Front Squat
Work up to a heavy complex
Metcon
Metcon (AMRAP – Reps)
For time:
1000m row
30 back rack lunges
60 sit-ups
750m row
20 back rack lunges
50 sit-ups
500m row
10 back rack lunges
40 sit-ups
L1: 45/35
L2: 95/65+
L3: 115/85+
CrossFit9 – CrossFit WOD
Skill
Rear Foot Elevated Split Squat (4 x 8 per leg)
Aka. Bulgarian Split Squat
https://youtu.be/i6a0MwviAXU
start with weaker leg
Accessory: romanian deadlift 3 x 12
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP:
Buy-in: 400m run
Then, Max Rounds:
20 wallballs, 5 shoulder to overhead
Rest 2:00
5 minute AMRAP:
Buy-in: 400m run
Then, Max Rounds:
20 wallballs, 10 shoulder to overhead
Rest 2:00
5 minute AMRAP:
Buy-In: 400m run
Then, Max Rounds:
20 wallballs, 15 shoulder to overhead
L1: 45/35
L2: 135/95; 115/85; 95/65
L3: 165/115; 135/95; 115/85