CrossFit9 – CrossFit WOD
Strength
Deadlift (5 x 5)
Accessory:
3 x 12 box hamstring curls
Metcon
Metcon (Time)
3 rounds for time
1000 bike erg
30 front rack lunges (15/15)
20 pull-ups
L1: dbs; jumping pullups
L2: 75/55+
L3: 95/65+
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 5)
Bent Over Row (5 x 5)
Metcon
Metcon (Time)
For Time
27-21-15-9
Cal Row
Push press
Lateral hop over the bar
L1: 45/35
L2: 75/55
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
CrossFit9 – CrossFit WOD
Strength
Overhead Squat (5 x 5)
Front Squat for modification
Metcon
Metcon (Time)
4 Rounds
400 Run
25 Wall balls
10 Bench press
L1: 45/35
L2: 135/85+
L3: 165/95+
CrossFit9 – CrossFit WOD
Strength
Clean (20 minutes to establish max weight squat clean
Clean with a two second pause below the knee + squat clean (no pause)
)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Squat Cleans
800m Run (Time)
Max Effort 800m Run
CrossFit9 – CrossFit WOD
Skill
Metcon (Checkmark)
12 Minute EMOM
Odd : 30 sec L-Hold
Even : 30 sec handstand hold or plank
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
2 Way sled push (heavy – 3+ plates)
20 db snatches (10/10)
40 air squat
20 hammer hit (10/10)
L1: 20/15+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 10
(75-80%)
)
3×50 feet slingshot walk/ monster walk
Strength
Metcon (Time)
For Time
21-18-15-12-9
Thruster
Echo or Ski
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Strength
Push Jerk (6 x 3
(70-80%))
15-20 minutes
D-Ball March
Accumulate 2 minutes
Metcon
Metcon (Time)
For Time
*20*15*10*
Deadlift
*500m Row
L1: 95/65
L2: 205/135
L3: 225/155; 2:00/500m pace
800m Run (Time)
Max Effort 800m Run
CrossFit9 – CrossFit WOD
Skill
Every Minute on the Minute (Checkmark)
12 minute EMOM
Odd: 30 sec L hang from bar
Even: 30 sec HS hold
Metcon
Metcon (AMRAP – Rounds and Reps)
22 Minute AMRAP
In Teams of Two
5 hang power clean
10 toes to bar
100m run (sprint)
L1: 45/35
L2: 135/95
L3: 185/125
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP
In Teams of Two
5 hang power clean
10 toes to bar
100m run (sprint)
*each athlete will complete one full round, then switch
L1: 45/35
L2: 135/95
L3: 185/125