CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 3-5 per leg)
Accessory: 3 x 12 weighted good mornings
Metcon
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
CrossFit9 – CrossFit WOD
Strength
Overhead Squat (4 x 5)
Metcon
Metcon (Time)
For time:
10*9*8*7*6*5*4*3*2*1
deadlifts
burpees over bar
*30 double unders
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Rope Climb (15 minutes of practice, foot locks)
Metcon
Metcon (Time)
3 rounds for time:
500m row
30 medball cleans (20/14#)
25/20 push-ups
5/3 rope climbs
L1: 2:1 ground to standing
CrossFit9 – CrossFit WOD
Weightlifting
Week 8 of our snatch cycle (FINAL WEEK!)
Snatch (Build to today’s 1RM – can you best last week??)
Metcon
Metcon (Time)
For time:
40/30 calorie echo bike
30 power snatches
40/30 calorie ski erg
30 ring dips
L1: 45/35
L2: 95/65
L3: 135/95; 10/8 ring muscle ups
CrossFit9 – CrossFit WOD
Strength
Deadlift (4 x 5)
Accessory: 3 x 12 per side rower in-outs
Metcon
Metcon (Time)
4 rounds for time:
200m run or 250m row
20 toes to bar
10 squat cleans
L1: 45/35
L2: 115/85
L3: 155/105
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
28 minute AMRAP:
300 double unders
30 toes to bar
30 back squat
30 ring dips
200m run
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
Sled Push (Heaviest possible 1 x parking lot)
Heaviest Possible One Way
Metcon
Metcon (AMRAP – Rounds and Reps)
For time:
30*20*10*5*
KB snatch
Goblet squat
*400m run or 1000m bike erg
L1: 25/15+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Strength
Strict Press (4 x 8)
Accessory: 3 x 10 lateral raise
Metcon
Metcon (Time)
For time:
10 clean & jerk followed by…
3 rounds:
5 strict pull-ups
15 air squats to ball
10 clean & jerk followed by…
3 rounds:
5 strict pull-ups
15 air squats to ball
10 clean & jerk followed by…
3 rounds:
5 strict pull-ups
15 air squats to ball
L1: 45/35+; emphasis on form
L2: 105/75+
L3: 155/105+
CrossFit9 – CrossFit WOD
Single Modality
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (Time)
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Finisher
Metcon (No Measure)
For quality:
100 sit-ups
2-minute accumulated weighted plank
CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (4 x 4-5)
Accessory: 3 x 10 single leg deadlift per leg
Metcon
Metcon (Time)
4 rounds for time:
100m farmer carry
10 ab rollouts
12 bench press
25 medball cleans
L1: Y/B; 45/35
L2: G/Y; 135/75+
L3: R/G; 165/95+