CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
15 calorie ski
20 single arm DB hang clean + press (10R/10L)
15 calorie echo bike
20 pistols (10R/10L)
15 burpees over dumbbell
20 sit-ups
L1: 15/10+
L2: 35/25+
L2: 50/35+
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (5 x 4)
Accessory: 3 x 10 Rower in-outs (per side) or monster walks
Metcon
Metcon (Time)
For time:
100 calorie row
40 power snatch
**partition as you like**
L1: 45/35
L2: 105/75
L3: 135/95
Finisher
800m Run (Time)
Max Effort 800m Run
or 1600m bike erg
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
12 minute alternating EMOM:
1. 10 bench press
2. 10/8 strict pull-ups
L1: 45/35; 8-10 rack pull-ups
L2: 135/75
L3: 155/85
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
12 front squats
25 KB swings
50 double unders
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
Collin (Time)
6 Rounds for time:
400m Sandbag Carry
12 Push Press, 115#
12 Box Jumps, 24″
12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
To learn more about Collin click here
L1: 4 rounds for time; 45/35
Scale as needed. Women’s suggested weights: PP: 85# and SDLHP: 65#
CrossFit9 – CrossFit WOD
Skill
Back Rack Lunge (4 x 8 (per leg) )
Complete all 8 reps on weaker leg, rest 1 minute, then complete all 8 reps on the other side.
Accessory: 3 x 10 stagger stance DB deadlifts
Metcon
Metcon (Time)
8 rounds for time:
12 wallballs
9 burpees over bar
6 deadlifts
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Push Jerk (6 x 2)
Accessory: 3 x 10 cuban press
Metcon
Metcon (Time)
For time: (22 min cap)
800m run
30 power cleans
40 toes to bar
50 calorie echo bike
L1: 45/35
L3: 115/85
L3: 155/105
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
28 minute AMRAP:
20 thrusters
200m run
20 hang power snatch
20 box jumps
20 sumo deadlift high pull
20 calorie row
L1: 45/35
L2: 95/65
L3: 105/75
CrossFit9 – CrossFit WOD
Skill
Deadlift (6 x 3)
Accessory: 3 x 15 hamstring curls
Metcon
Metcon (Time)
For time:
21-15-9-6
Front squat
HSPU
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (5 x 4)
Accessory: banded pull aparts 3 x 12
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
15 power cleans
30 double unders
15 wallballs (20/14#)
30 double unders
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
400m Run
20 Double KB front rack step-up
100m OH carry (50m R/50m L)
:30 Bent knee hollow hold
10/8 strict pull-ups or rack pull-ups
L1: B/P
L2: Y/B
L3: G/Y