CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
“Dad Bod WOD”
Teams of 2:
20 minute AMRAP:
20 power clean
30 push-up
40 air squat
L1: 45/35 or DB
L2: 115/75
L3: 135/95
Rest 5 minutes
400m run
50 bicep curl with bar
CrossFit9 – WOD
Skill
Pause Back Squat (6 x 2)
5 second hold at bottom
5 x 10 bent over row between sets
Metcon
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
CrossFit9 – WOD
Skill
Squat Clean (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
12 right arm hang clean & jerk
15 box jump
12 left arm hang clean & jerk
15 goblet squat (DB or KB)
L1: 10/5+
L2: 35/25+ or Y/B
L3: 50/35+ or G/Y
CrossFit9 – WOD
Metcon
A: Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
15/12 calorie row
20 sit-up
15 slam ball
Rest 5 minutes
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
15/12 calorie ski
20 v-up
15 push-up
CrossFit9 – WOD
Skill
Sumo Deadlift (6 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
400m bike erg
21 wallball
15 deadlift
9 burpees over bar
L1: 45/35
L2: 185/115
L3: 225/155
CrossFit9 – WOD
Skill
Push Jerk (6 x 2)
4 x 10 bar good morning between sets
Metcon
Metcon (Time)
21-15-9-6
400m run
back squat
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of 2:
3 Rounds
1000m row
50 pull-up
50 KB swing
100 air squat or 50 pistols
L1: Y/B
L2: G/Y
L3: R\G
CrossFit9 – WOD
Skill
Metcon (Weight)
10 minute EMOM:
6 shoulder to overhead
L1: 45/35
L2: 135/95
L3: 165/125
Rest 7-10 minutes
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
CrossFit9 – WOD
Skill
Bench Press (6 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
250m row
12 front squat
4/2 bar muscle up
L1: 45/35; (24 ring row, 18 pull-up, 12CH2B, jumping mup 1:1)
L2: 95/65; 4/2 bar muscle up
L2 135/95; 8/6 bar muscle up
*MUST do bar muscle ups (unassisted) to select Rx or Rx+
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Reps)
AMRAP 21:
400 run
20 burpee box jump over
30 medball clean
40 hang DB snatch (20/20)
L1: 20/10 +
L2: 35/20+
L3: KB snatch – Y/B
Score = reps.
400m run = 40 reps