CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
10 calorie bike (assault)
20 KB swing
30 air squat
7 min rest
12 minute AMRAP:
10 calorie ski
20 OH walking lunge with plate
30 push up (or incline push-up)
10 calorie bike (assault)
20 KB swing
30 air squat
7 min rest
12 minute AMRAP:
10 calorie ski
20 OH walking lunge with plate
30 push up (or incline push-up)
CrossFit9 – WOD
Skill
Front Squat (4 x 5)
3 x 10 seated KB strict press (5/side)
Metcon
Metcon (Time)
400m run
9 clean & jerk
400m run
15 C&J
400m run
21 C&J
400 run
L1: 45/35
L2: 95/65
L3: 135/95
9 clean & jerk
400m run
15 C&J
400m run
21 C&J
400 run
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Skill
Push Jerk (1 rep max )
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
CrossFit9 – WOD
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
L1: 5 rounds, 14 ring row or 7 kipping pull-up (cannot select Rx)
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
CrossFit9 – WOD
Skill
Rope Climb (10-15 minute practice)
L3: Turkish get ups (10 reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
100m farmer carry
50 medball clean
25 HSPU
10 rope climb
L1: Y/B
L2: G/Y
L3: R/G
100m farmer carry
50 medball clean
25 HSPU
10 rope climb
L1: Y/B
L2: G/Y
L3: R/G