CrossFit9 – CrossFit WOD
Skill
Back Squat (4 x 5 @ 75%, 3 x 3 @ 85%)
Metcon
Metcon (Time)
4 rounds for time:
500m row or 400m run
12 handstand push-up
16 front squat (from the floor)
L1: 45/35+ or from the rack
L2: 105/75+
L3: 135/95+; strict handstand push-ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of 2:
Buy in: 800m run (together, 800m each)
For time:
100 calorie row
100 wallball
100 box jump
100 front rack lunges
100 toes to bar
Cash out: 300 double unders
L1: 45/35 or bodyweight
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
10 deadlift
20 push-up
200m farmer carry (20 reps)
L1: 45/35; Y/B
L2: 205/135; G/Y
L3: 225/155; R/G
CrossFit9 – CrossFit WOD
Metcon
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
40 minute cap
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
200m run
20 alternating mace squat
20 slam ball
Rest 2-3 minutes
12 minute AMRAP:
10 calorie echo bike or ski
20 front rack lunges with bar
20 bicep curls with bar
Rest 2-3 minutes
12 minute AMRAP:
10 burpees
20 single arm DB hang clean & jerk
20 sit-up
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
14 minute EMOM:
1 power snatch
1 hang squat snatch
1 overhead squat
(as a complex)
L1: 45/35+
L2: 95/65+
L3: 135/95+
Focus on form and speed.
Metcon
Metcon (Time)
5 rounds for time:
40 double unders
20 KB swing
10 front squat
L1: 45/35; Y/B (4 rounds)
L2: 95/65; G/Y
L3: 135/95; R/G
CrossFit9 – CrossFit WOD
Skill
Strict Press (2 x 10)
Split Jerk (5 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
50 wallball
40 calorie row
30 box jump
20 hang power clean
5/3 ring muscle up
L1: 10 dips; 45/35
L2: 135/95
L3: 165/125; 10/6 ring muscle ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
25 minute AMRAP:
50 air squat
40 calorie row
30 pull-up
20 SH2OH
L1: 45/35 or plate clean & jerk
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 3)
Metcon
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1
Back squat
Burpee box jump overs
Calorie echo bike
L1: 45/35+ from the rack
L2: 95/65 from the floor
L3:135/95 from the floor
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (6 x 3)
Work up to a heavy triple
Metcon
Metcon (Time)
7 rounds for time:
30 DU
8 deadlift
10 HSPU
L1: 75/55; single unders/attempts
L2: 205/135
L3: 225/155; 50 DU