CrossFit9 – CrossFit WOD
Skill
Snatch Complex (14 minute EMOM)
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
Work up to a heavy single
L1: 45/35
L2: 105/75
L3: 135/95
Metcon
Metcon (Time)
5 rounds for time:
21 calorie bike erg or 15 calorie echo bike
15 burpees over bar
9 front squat
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (6 x 3)
3 Count Descent
2 Count Hold
Fast Ascent
Accessory: 3 x 12 stagger stance DB deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
200m run
15 sumo deadlift high pull
10 toes to bar
L1: 45/35
L2: 95/65+
L3: 105/75+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two:
14 minute AMRAP:
200m run (together)
20 hang cleans
30 push-ups
2 minutes rest
14 minute AMRAP:
1000m bike erg
30 pull-ups
60 medball cleans
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Deadlift (6 x 2)
Accessory: 3 x 10 Cossack squat per leg
Metcon
Metcon (Time)
3 rounds for time:
1000m Row
15 Shoulder to Overhead
Rest 3 Minutes, Then…
1 Mile Run or 4K Bike Erg
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 6)
Accessory: 3 x 10 banded pull apart
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
400m run
20 single arm DB hang clean and press (10R/10L)
30 wallballs
L1: 15/10+
L2: 35/25+
L3: 50/35+
400m run = 40 reps
CrossFit9 – CrossFit WOD
Skill
Back Rack Lunge (4 x 6 per leg)
Accessory: banded good mornings 3 x 15
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
12 calorie ski or 9 calorie bike echo
15 box jumps
Max power snatches
Rest 1 minute between AMRAPs.
L1: 45/35
L2: 75/55
L3: 95/65
Score = power snatch reps
CrossFit9 – CrossFit WOD
Skill
DL + Clean + SH2OH Complex (14 minute EMOM)
3 deadlift
+ 3 hang clean
+ 3 shoulder to overhead
L1: 45/35
L2: 95/65
L3: 115/85
Metcon
Metcon (AMRAP – Reps)
For time:
Buy in: 400m farmer carry
20-15-10-5
Calorie Row
Front Squats
Cash out: 50 sit-ups
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
14 minute AMRAP:
Alternating Partner Workout
Partner A: 200m run
Partner B: Max rounds of:
8 pistols (4R/4L)
12 KB swings
*Switch each time 200m run completed.
Rest 4 minutes
14 minute AMRAP:
Alternating Partner Workout
Partner A: 10/8 calorie echo bike
Partner B: Max rounds of:
5 burpee box jumps
10 thrusters
*Switch each time 10/8 calorie bike completed.
**Partner picks up where you left off.
L1: 45/35; B/P
L2: 75/55; G/Y
L3: 95/65; R/G
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (5 x 5)
Accessory: Banded lateral steps 3 x 20 per leg
Metcon
Metcon (Time)
For time:
Buy in: 800m run
21-18-15-9
Bench press
Ab roll-outs or hollow rocks
Cash out: 50/40 calorie echo bike
L1: 45/35
L2: 95/65
L3: 115/85