WODs

CrossFit9 – WOD

Skill

Strict Press (6 x 3)

Metcon

Metcon (Time)

For time:

400m run

21 back squat

9 muscle up

400m run

15 back squat

7 muscle up

400m run

9 back squat

5 muscle up

400m run

30 minute cap

L1: 45/35, 21-15-9 dips

L2: 135/95

L3: 185/125, 12-9-6 muscle up

CrossFit9 – WOD

Metcon

Metcon (Time)

100 walking lunges *

90 KB SDLHP

80 sit-up

70 KB goblet squat

60 push-up

50 one arm KB box step (suitcase style)(25/side)

40 burpees

30 hammer hit

200 sled pull

800m run

L1: B/P or bodyweight

L2: Y/B

L3: G/Y* one arm overhead walking lunges (50/side)

40 min cap

CrossFit9 – WOD

Skill

Front Squat (2×4 @ 75%, 2×3 @ 80%, 2×2 @ 85%)

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

*

2 hang power snatch

2 T2B or GHD sit-up

4

4

6

6

**

8

8

10

10

12

12

***

…etc

L1: 45/35 or DB (R+L=1)

L2: 95/65

L3: *95/65, **115/85, ***135/95, ****155/115, *****165/125

*Every 3 rounds, weight increases.

Rest 5 -10 min

50 calorie assault bike (Time)

for time

CrossFit9 – WOD

Skill

Metcon (Weight)

14 minute EMOM:

3 power clean

2 front squat

1 shoulder to overhead

*perform as a complex

L1: 45/35

L2: 95/65

L3: 135/95

Metcon

Metcon (Time)

4 rounds for time:

200m row

15 KB swing

20 sit-up

L1: Y/B russian

L2: G/Y russian

L3: R/G russian

CrossFit9 – WOD

Metcon

Havana (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 25 minutes of:

150 double-unders

50 push-ups

15 power cleans

Men: 185 lb.

Women: 125 lb.

Scroll for scaling options.

Scaling

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option

Complete as many rounds as possible in 25 minutes of:

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.
To learn more about Havana click here