CrossFit9 – CrossFit WOD
Strength
Tempo Back Squat (4 x 4-6)
3 Count Descent
2 Count Hold
Fast Ascent
Warmup in 1-2 sets then complete 4 challenging sets of 4-6 reps
Metcon
Metcon (AMRAP – Reps)
4 x 4 minute AMRAP:
Buy in: 350m/300m row
8 wallballs
6 burpees over bar
4 power cleans
Rest 90 seconds
L1: 95/65
L2: 115/85
L3: 175/115
CrossFit9 – CrossFit WOD
Weightlifting
Snatch Complex (12 minute EMOM)
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
Work your way up
Metcon
Metcon (AMRAP – Reps)
15 minute AMRAP:
2*4*6*8*10*12*etc
Front rack lunges (total reps)
Pull-ups
*150m ski or 100m run sprint
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 5-8 per leg)
Warm-up in 1-2 sets, then complete 4 challenging sets. First sets should be completed at higher end of rep range, as weight increases, move toward lower end of rep range.
Accessory: 3 x 30 sec – 1 min clam shell hold
Metcon
Metcon (AMRAP – Reps)
3 x 5 minute AMRAP:
250m row or 200m run
12 deadlift
8 handstand push up
Rest 90 seconds between rounds
L1: 95/65; push-ups, pike push-ups, or seated strict press
L2: 205/135
L3: 225/155; strict HSPU
*pick up where you left off*
CrossFit9 – CrossFit WOD
Strength
Sled Push (18 minutes to find)
Heaviest Possible One Way
Metcon
Metcon (AMRAP – Reps)
20 minute AMRAP:
1000m bike erg
14 alternating DB snatch (7R/7L)
12 strict toes to bar
100m farmer carry
L1: 25/15+; strict hanging knee raise or knee to elbow; B/P
L2: 35/25+; G/Y
L3: 50/35+; R/G
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
2 rounds for time:
800m run
50 wallballs (20/14#)
40 KB swings
30 box jump overs (24/20″)
20/15 strict pull-ups
L1: Y/B; ring rows; step-ups
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 5-8)
Warm-up in 1-2 sets, then complete 4 challenging sets, increasing weight or reps from last week’s effort. Make sure to record your score.
Accessory: 3 x 12 (per arm) gorilla rows
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
500m row
12 power snatches
20 sit-ups
L1: 45/35
L2: 95/65
L3: 115/85; GHD sit-ups
CrossFit9 – CrossFit WOD
Skill
Back Squat (4 x 5-8 reps)
Warm-up in 1-2 sets, then complete 4 challenging sets, increasing weight or reps from last week’s effort. Make sure to record your score.
Accessory: 3 x 20R/20L lateral banded walks
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Finisher
800m Run (Time)
Max Effort 800m Run
Or 800m ski
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2, alternating rounds:
15 minute AMRAP:
100m run
6 burpee box jumps
10 single arm DB hang clean + press
Rest 2-3 minutes
15 minute AMRAP:
150m ski
8 toes to bar
10 wallballs (20/14#)
L1: 25/15+; hanging knee raise
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Strength
Deadlift (4 x 5-8 reps)
Warm-up, then complete four challenging sets at 5-8 rep range with 2 RIR.
Compare to last week. Try to increase reps or weight week to week.
Metcon
Metcon (Time)
For time:
1000m row or 2000m bike erg
21 shoulder to overhead (L2: 75/55#)(L3: 95/65#)
750m row or 1500m bike erg
15 shoulder to overhead (L2: 95/65#)(L3: 115/85#)
500m row or 1000m bike erg
9 shoulder to overhead (L2: 115/85#)(L3: 155/105#)
250m row or 500m bike erg
6 shoulder to overhead (L2: 135/95#)(L3: 185/125#)
150m row or 300m bike erg
L1: 45/35+ (stay at same weight or scale accordingly)
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 5-8 reps)
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
12/10 calorie ski or echo bike
8 hang squat cleans
Max ring muscle-ups
Rest 90 seconds between AMRAPs
L1: 45/35; Max ring or box dips
L2: 95/65
L3: 135/95