CrossFit9 – WOD
Metcon
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
L1:
Three Rounds for time of:
30 DB Clean (25/15#)
30 Pull-up/Ring Row
Run 400 Meters
CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self led warmup. End w/ 3 sets of the complex (bare bar):
3 clean pulls
+3 power cleans
+3 push jerks
Weightlifting
Power Clean + Push Jerk (2×2(2+1)@70%1RM C&J, 2×1@75%, 1×1@80%, 1×1@85%)
Zercher Squat (5 x 3 working sets)
Clean Pull (2×5 @ 90%, 2×5@100, 1×5@105%)
Accessory Exercises
Metcon (No Measure)
4 Supersets:
8 barbell hip thrusts
8 barbell Russian Step ups/ side
CrossFit9 – WOD
Skill
Metcon (AMRAP – Reps)
16 Minute EMOM:
EVEN: Calorie Bike
ODD: Air Squat
L2: 10/8 calories, 20 air squat
L3: 15/10 calories, 30 air squat
Metcon
Metcon (AMRAP – Rounds)
4 Rounds:
3 Min AMRAP:
5 Front Squat
10 Push-up
15 Box Jump
Rest 2 minutes between rounds.
L1: 45/35
L2: 95/65
L3: 135/95
Pick up where you left off each round. Score = rounds.
CrossFit9 – 9HIIT
Metcon
Metcon (AMRAP – Rounds and Reps)
36 Minute AMRAP:
36 OH Walking Lunge with 2 KB
36 Goblet Squat with 2 KB
36/30 Calorie Ski
36 Hammer Hit
36 Sit-up
36 V-up (feet off floor)
36 Russian Twist (feet off floor)
L1: Plate or BW lunges,
L2: Y/B and 25/10# plate
CrossFit9 – WOD
Skill
Sumo Deadlift (6 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
30/25 Calorie Row
30 Power Clean
30 Wallball
L1: 45/35 or DB
L2: 95/65
L3: 115/85
CrossFit9 – WOD
Skill
Metcon (Weight)
14 Minute EMOM:
ODD: 5 Back Squat
EVEN: 5/3 Bar Muscle up
L1: 45/35, Jumping Bar M-up
L2: 135/95
L3: 185/125
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
CrossFit9 – WOD
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
OR….
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
ODD: 6 Deadlift
EVEN: 10 Burpees over Bar
L1: 45/35
L2: 205/135
L3: 245/165
Metcon
Metcon (Time)
4 Rounds For Time:
2-way Sled Push
15/12 Calorie Ski
15 Front Squat
5/3 Muscle up (or 10 dips)
L1: 45/35
L2: 95/65, 2 x 45 sled
L3: 135/95, 2 x 45; 10/5 Muscle-up
CrossFit9 – WOD
Skill
Front Squat (6 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
20 Wall ball
15 Pull-up
10 Power snatch
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – 9Fit Bootcamp
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP:
50 Air Squat
40 Lunges with KB
30 Burpees
20 Calorie bike
10 D-ball ground to shoulder