CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
40 calorie bike erg or echo
30 wallballs (20/14#)
20 box jumps
10 ring dips
3 rope climbs
L1: 2:1 ground to standing
L2: 3 rope climbs or 1 legless
L3: 5 rope climbs or 3 legless
CrossFit9 – CrossFit WOD
Strength
Strict Press (4 x 3-5)
Pendlay Row (3 x 8-10)
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
12 calorie ski or row
12 power snatches
Max burpees over bar
Rest 1 minute between AMRAPs.
L1: 45/35
L2: 96/65
L3: 115/85
Score = total # of burpees
CrossFit9 – CrossFit WOD
Strength
Back Squat (20 minutes to find today’s 1RM)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In Teams of 2, relay style…
15 minute AMRAP:
2 wall walks or 4 inch worms with push-up
10 box jump overs
14 DB snatches
Rest 2-3 minutes
15 minute AMRAP:
100m run
12 pistols or 25 air squats
14 KB swings
L1: 25/15; B/P; inchworms
L2: 35/25; G/Y
L3: 50/35; R/G
CrossFit9 – CrossFit WOD
Strength
Carry Complex (Time)
SKILL
3-4 Rounds:
100m farmer carry
100m front rack carry
100m single arm OH carry (50m R/50m L)
(Try to go unbroken within the round)
Rest 1 minute between rounds
L1: B/P
L2: Y/B
L3: G/Y
20 minute cap
Metcon
Metcon (Time)
For time:
21*15*9*6*3
Power snatch
Toes to bar
*= 50 double unders
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Strength
Deadlift (4 x 3-5)
Accessory: 3 x 12 rower in-outs
Metcon
Metcon (Time)
3 rounds for time:
500m row
15 power cleans
10/6 strict pull-ups
200m sled pull
L1: 45/35; rack pull-ups
L2: 105/75; 3/2×45 lb
L3: 155/105; 4/3x45lb
CrossFit9 – CrossFit WOD
Strength
Barbell Glute Bridge (4 x 8-12)
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Warm-up 1-2 sets, then complete 4 challenging sets
Accessory: 3 x 10 split squat per side (no elevation)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
30 air squats
15/12 calorie echo bike
10 bench press
L1: 45/35
L2: 115/85
L3: 185/125
CrossFit9 – CrossFit WOD
Strength
Push Jerk (3 x 2)
Accessory: small plate ATYTs 3 x 10
Split Jerk (4 x 1)
Metcon
Metcon (Time)
4 rounds for time:
400m run or 1000m bike erg
25 KB swing
20 single arm OH KB lunge (10R/10L)
L1: Y/B
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Metcon
Holbrook (10 Rounds for time)
10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
9FITers and L1 athletes adjust as follows:
8-10 rounds:
5 DB or barbell thrusters (challenging weight)
10 pull-ups or ring rows
100m sprint
Rest 1 minute
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds)
In Teams of 2, Relay style…
30 minute AMRAP:
100m run
15 KB swings
5 squat cleans
L1: 45/35; B/P
L2: 95/65; G/Y
L3: 135/95; R/G