CrossFit9 – WOD
Skill
Split Jerk (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 min amrap:
10 OHSQ
12 box jump
15 sit-up
L1: 45/35+
L2: 75/55+
L3: 95/65+
CrossFit9 – WOD
Skill
Metcon (Weight)
EMOM 16:
6 Power clean
L1: 45/35+
L2: 105/75+
L3: 155/115+
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
*50 pull-up
50/40 calorie bike
50 DB thruster
400m run (40 Rep)
L1: 10/5+
L2: 35/25
L3: *20/15 bar mup; KB thruster (Y/B)
CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self led warmup. Then 3 sets with a bare barbell:
2 good mornings
+2 back squats
+2 BTN jerk
+2 hip snatch
Weightlifting
Skill
Hang Snatch (6 x 2, working above 65%)
1 hang snatch from above the knee
+ 3 second lower to below the knee
+ 1 hang snatch
Behind The Neck Jerk (2×3@ 65% 1RM C&J, 1×3@ 70%, 1×3@75%, 1×2@ 85%)
Back Squat (5×3, working above 70% 1RM)
Accessory Exercises
Metcon (No Measure)
3R:
10 Good mornings
15 Plate V-Ups
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2 or 3
AMRAP 22:
BUY IN: 300 air squat
In the remaining time…
50 toes to bar
40 hang power clean
30 pistol (15/15)
20 burpees over bar
L1: 45/35
L2: 135/95
L3: 155/115
CrossFit9 – WOD
Metcon
Choose your adventure! Complete 2/4
A: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
B: 5k Row (Time)
Max Effort 5k Row
C: 5k Run (Time)
Max Effort 5k Run
D: 6.2 Mile (10K) Bike (Time)
Stationary or bring your bike from home!
CrossFit9 – WOD
Skill
Metcon (AMRAP – Reps)
1. AMRAP 4 minutes
Max calorie ski
Rest 2 min
2. AMRAP 4 minutes
Max HSPU
3. AMRAP 4 minutes
Max Goblet Squat
Rest 2 min
L1: B/P
L2: Y/B
L3: G/Y
Metcon
Metcon (Time)
For time: (15 min cap)
150 DU
30 Deadlift (L1: 45/35, L2: 135/95, L3: 205/135
100 DU
20 Deadlift (L1: 95/65, L2: 205/135, L3: 225/155)
50 DU
10 Deadlift (L1: 135/95, L2: 225/155, L3: 275/185)
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 min amrap:
30 bicep curl with bar
30 slam ball
30 air squat
30 box jump
30 true ring row (elevate your feet)
30 ab roller
30 v-up
30 push-up
30/25 calorie bike
30 burpees
CrossFit9 – WOD
Skill
Metcon (Weight)
EMOM 10:
5 power snatch
L1: 45/35
L2: 95/65
L3: 135/95
Metcon
Metcon (Time)
3 rounds for time:
15 pull-up
10 front sq
400m run
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Skill
Metcon (No Measure)
ALT EMOM 20:
MIN 1: 100m run (sub ski)
MIN 2: 8 SH2OH
MIN 3: 12/8 Calorie row
MIN 4: 12 box jump
L1: 45/35
L2: 95/65
L3: 135/95
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
10 bench press
20 sit-up
L1: DB press
L2: 135/65
L3: 155/95+