CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3 supersets:
10-14 Renegade row (per side)
10-14 Floor DB Squeeze press
10-14 Skull crusher/EZ press
10-14 Leaning lateral rise (per side)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minutes for quality:
6 strict pull-up
8 pistol squats or shrimp squats (R)
8 pistol squats or shrimp squats (L)
10 Romanian deadlift
CrossFit9 – CrossFit WOD
Skill
Deadlift (6 x 3)
3 x 10 Cossack squats (10R/10L)
Metcon
Metcon (Time)
4 Rounds for Time:
20 Box jumps
15 Shoulder to overhead
10 Front squat
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (5 x 5)
2 Count Descent
1 Count Hold
1 Count Ascent
4 x :30 bottom active hold at bottom of squat between sets. L3: weighted
Metcon
Metcon (Time)
10 Rounds for Time:
5 Hang Power Snatch
7 Burpees over bar
9 Toes to bar
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
400m Run or 1000m Bike erg
14 DB snatch (7R/7L)
16 DB OH walking lunge
200m single arm farmer carry (100R/100L)
CrossFit9 – CrossFit WOD
Skill
Clean Complex (10 minute EMOM (complete all in the same minute))
3 Power clean
+ 2 Front squat
+ 1 Shoulder to Overhead
Metcon
Juneteenth (AMRAP – Rounds and Reps)
19 minute AMRAP:
6 Squat cleans
18 Push-ups
65 Toe taps
L1: 45/35; power cleans
L2: 115/85
L3: 135/95
Juneteenth is the oldest nationally celebrated commemoration of the ending of slavery in the United States. Dating back to 1865, it was on June 19 that the Union soldiers, led by Major General Gordon Granger, landed at Galveston, Texas with news that the war had ended and that the enslaved were now free.
Note that this was two and a half years after President Lincoln’s Emancipation Proclamation – which had become official January 1, 1863. The Emancipation Proclamation had little impact on the Texans due to the minimal number of Union troops to enforce the new Executive Order. However, with the surrender of General Lee in April of 1865, and the arrival of General Granger’s regiment, the forces were finally strong enough to influence and overcome the resistance.
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (6 x 3)
3 x 20 staggered walking RDLs (10R/10L)
Metcon
Metcon (Time)
For time:
Buy in: 800m run or 1000m row
18-15-12-9-6-3
Thrusters
Box jumps
Cash out: 200 DUs or 400 singles
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
5 supersets:
4 Turkish Get-up (2R/2L)
12 Single arm bent over row from dead stop (6R/6L)
Metcon
Metcon (Weight)
18 minutes for quality:
300m row or 1:00 echo bike
8 single arm half kneeling press (R)
8 single arm half kneeling press (L)
10 reverse lunges to knee lift (R)
10 reverse lunges to knee lift (L)
12 single arm OH sit up (R)
12 single arm OH sit up (L)
CrossFit9 – CrossFit WOD
Skill
Front Squat (5 x 3)
Kneeling thoracic rotations 3 x 10 per side
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
50 KB swings
40 Toes to bar
30 Power snatches
20 Box jump overs
L1: 45/35; B/P
L2: 75/55; G/Y
L3: 95/65; R/G (Russian)
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 5)
Push Press (4 x 2)
Accessory work: Banded face pulls 3 x 15
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP:
100m run or 150m row
15 bent over row with bar
Rest 2 minutes
7 minute AMRAP:
10 burpees over bar
15 thruster
Rest 2 minutes
7 minute AMRAP:
150m ski
15 D-ball over shoulder
Rest 2 minutes
7 minute AMRAP:
10/8 calorie echo bike
15 D-ball squats
L1: 45/35
L2: 75/55
L3: 95/65