CrossFit9 – CrossFit WOD
Metcon
Rich (Time)
For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.
U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.
Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.
Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.
To learn more about Rich click here
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3-4 Rounds: (try to go unbroken)
100m farmer carry
100m front rack carry
100m single arm OH carry (50m R/50m L)
Rest 1 minute between rounds
L1: B/P
L2: Y/B
L3: G/Y
15 minute cap
Metcon
Metcon (Time)
For time:
*21*15*9*3
SH2OH
*500m row or 400m ski
L1: 45/35
L2:
21 – 115/85
15 – 135/95
9 – 155/105
3 – 185/125
No L3
CrossFit9 – CrossFit WOD
Deadlift (6 x 2)
Accessory: 3 x 15 hamstring curls
Skill
Metcon
Metcon (Time)
6 RFT:
200m run
12 thrusters
15 box jumps
1 minute rest after each round
L1: 45/35
L2: 95/65
L3: 8 thrusters at 115/85
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
15 minute alternating EMOM:
1. 12-15 DB hammer curls
2. 6-8 tempo strict pull-ups (L1: Tempo Rack Pull-ups or Ring Rows)
3. 12-15 Skull crushers
Metcon
Metcon (AMRAP – Rounds and Reps)
3 x 6 minutes for quality:
250m ski or row
12 KB rack step ups
12 ring dips
1:30 rest between
CrossFit9 – CrossFit WOD
Skill
Push Press (3 x 4)
Push Jerk (3 x 3)
Accessory: Cuban Press 4 x 12
Metcon
Metcon (Time)
4 RFT:
500m row
15 OHSQ
15 burpees over bar
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Pause Back Squat (5 x 4)
Hold at bottom for 2-3 seconds before ascending.
3 x 12 weighted or banded good mornings
Metcon
Metcon (AMRAP – Reps)
3 minute AMRAP: Max double unders
Rest 30 seconds
3 minute AMRAP: Max SDLHP
Rest 30 seconds
3 minute AMRAP:
Bench press
Rest 30 seconds
3 minute AMRAP: Max meter run
(every 10 meters = 1 rep. To be performed in 200m intervals)
L1: 45/35
L2: 75/55+
L3: 95/65+
Score = total reps
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
800m run
20 deadlift (L2: 205/135; L3: 225/155)
20 wallballs (20/14#)
400m run
20 squat cleans (L2: 155/105; L3: 185/115)
20 wallballs
200m run
20 power cleans (L2: 135/95; L3: 155/105)
20 wallballs
100m run
20 SH2OH (L2: 115/85; L3: 135/95)
20 wallballs
L1: 45/35
CrossFit9 – CrossFit WOD
Skill
Snatch Complex (Work up to heavy single)
1 Power Snatch
+ 1 Hang Squat Snatch
In 15 minutes, work your way up to a heavy single of the FULL complex. Do not set the bar down between the two snatches.
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
12/10 calorie echo bike
2 ring muscle up
20 KB swing
40 air squat
L1: Y/B; 12 ring dips
L2: G/Y
L3: R/G; 5 ring muscle ups
CrossFit9 – CrossFit WOD
Skill
Tempo Deadlift (4 x 8)
Explosive up
1 count pause at top
3 count down
1 count pause at bottom
Every set should be a challenging set.
Accessory: 3 x 15 frog pumps
Metcon
Metcon (AMRAP – Reps)
TABATA: (8 rounds x :20 work/:10 rest)
1. Ski
2. Thrusters
3. Box jump
4. Burpees
1 minute rest between stations
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (No Measure)
10 minutes for quality:
100m heavy farmer carry
20 D-ball squats
L1: Y/B; 30# D-ball
L2: G/Y; 40# D-ball
L3: R/G; 50#+ D-ball
In 10 minutes:
Work your way up to a heavy 1-way parking lot sled push
10 minutes for quality:
20 Mace 360s (10R/10L)
30 Alternating switch lunge with mace (15L/15R)
400m bike erg