WODs

CrossFit9 – WOD

Metcon

Bring Sally Up

Goblet squat, following the commands of the song
https://youtu.be/6A2V9Bu80J4

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

A.

12 minute AMRAP:

15/12 calorie bike

50 bodyweight lunge (25/25)

20 KB swing

L1: Y/B

L2: G/Y Russian

L3: G/Y American

Rest 5-7 min

B.

12 minute AMRAP:

20 push-up

20 russian twist

50 mountain climber

CrossFit9 – WOD

Skill

Back Squat (5 x 4)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

6 overhead squat

12 hollow rock

200m run

L1: 45/35 + or front squat hold for 30 sec

L2: 95/65

L3: 115/85

CrossFit9 – WOD

Skill

Split Press (6 x 2)

Press from Split Stance

Metcon

Metcon (Time)

3 rounds for time:

400m run

40 wall ball (20/14#)

20 sumo deadlift high pull

L1: KB

L2: 75/55

L3: 95/65

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 2:

20 minute AMRAP:

100 wallball (20/14#)

100 DB snatches (50/35#)

100 DU or attempts

100 OH plate lunge (45/25#)

100 sit-up with ball (20/14#)

L+R=2

CrossFit9 – WOD

Skill

Metcon (No Measure)

Gymnastics practice:

Kipping pull-up – for those with 3+ strict pull-ups

kipping – for those with < 3 strict pull-ups If you are proficient in kipping pull-ups use the time for 10 x 1 Turkish get-ups

Metcon

Metcon (Time)

For time:

800 run

30 thruster

30 T2B

20 thruster

20 T2B

10 thruster

10 T2B

L1: 45/35

L2: 75/55

L3: 95/65