WODs

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP;

20 (10/10) DB hang power snatch

20 air squat

20 sit-up

Rest 5 minutes

12 minute AMRAP:

10/8 calorie ski

20 bar thruster (45/35)

20 second L-hold from the bar (L3: paralette)

Rest 5 minutes

800m Run (Time)

Max Effort 800m Run

CrossFit9 – WOD

Skill

Back Squat (2×5 @ 60%, 2×4 @ 70%, 2×3 @ 80% )

Metcon

Metcon (AMRAP – Reps)

4 rounds:

3 minute AMRAP:

400m row, then…

10 power snatch

6 burpees over the bar

Rest 3 minutes after every round

L1: 300m row; 45/35

L2: 105/75

L3: 500m row, 135/95
Athletes must complete row first.

Only power snatch & burpees count toward total rep score.

CrossFit9 – WOD

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
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 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

22 min AMRAP

100 wallball

80 DB snatch

60 box jump

40 pull-up

20 pistol (L+R = 2)

CrossFit9 – WOD

Skill

Sumo Deadlift (6 x 2)

4 x 12 hip extension or bar good morning

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.