CrossFit9 – CrossFit WOD
Skill
Push Jerk (6 x 2)
3 x 15 banded pallof press between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
400m run
30 DB hang clean + press
30 single arm overhead* walking lunge with DB (15R/15L)
*if struggling to keep elbow locked out, bring DB to shoulder.
L1: 15/10+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Holbrook (10 Rounds for time)
10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
Holbrook in teams of 2:
Teams complete 20 rounds total, each athlete completes 10 rounds.
Each athlete completes 1 round at a time. Instead of resting one minute, rest the time it takes your teammate to complete their round.
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (6 x 3)
Accessory: 3 x 20 weighted glute bridge
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
40 double unders
30 box jumps
20 HSPU
10 power cleans
L1: 45/35
L2: 115/85
L3: 185/125
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
12 minute alt EMOM:
ODD: 40 second max calorie row or ski
EVEN: 8 bench press
L1: 45/35
L2: 115/65
L3: 155/95
Metcon
Metcon (Time)
5 RFT:
200m run
10 overhead squats
8 burpees over bar
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
10 minute AMRAP:
15 KB swing
12 Front rack step-ups
6 strict pull-ups
2 minutes rest
In 10 minutes:
Work your way up to a heavy 1-way parking lot sled push
2 minutes rest
10 minute AMRAP:
12/10 calorie echo bike
12 Bulgarian split squat
:30 L-hold
CrossFit9 – CrossFit WOD
Skill
Pause Back Squat (6 x 3)
Hold at bottom for 2-3 seconds before ascending.
Accessory:
DB stiff-legged deadlift 3 x 10
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
200m farmer carry
12 deadlift
25 sit-ups
L1: B/P (25/20lb DB/KB); 95/65
L2: G/Y (50/35lb DB/KB); 205/135
L3: R/G (70lb/50lb DB/KB); 225/155
CrossFit9 – CrossFit WOD
Skill
Push Press (1 rep max)
Accessory: 90/90’s/Cuban Press 4 x 12
Metcon
Metcon (Time)
3 rounds for time:
400m run
30 wallballs (20/14#)
20 sumo deadlift high pull
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2:
30 minute AMRAP:
600m row
50 sit-ups
40 hang power clean
30 back squats (from floor)
200m run (together)
L1: 45/35
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CrossFit9 – CrossFit WOD
Skill
Deadlift (6 x 3)
Accessory: B-stance RDL 3 x 8-12 per leg
https://www.youtube.com/watch?v=9fpVKUw9m_k
Metcon
Metcon (Time)
2 rounds for time:
60 wallballs
50 calorie bike erg
40 alternating DB snatches
L1: 15/10+
L2: 35/25+
L3: 50/35+