10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24"
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
22 min AMRAP
100 wallball
80 DB snatch
60 box jump
40 pull-up
20 pistol (L+R = 2)
22 min AMRAP
100 wallball
80 DB snatch
60 box jump
40 pull-up
20 pistol (L+R = 2)
CrossFit9 – WOD
Skill
Sumo Deadlift (6 x 2)
4 x 12 hip extension or bar good morning
Metcon
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.
CrossFit9 – WOD
Skill
Metcon (No Measure)
20 minute EMOM:
ODD: 10 thruster (45/35)
EVEN: 20 double under
L1: 15# bar, 30 penguin jumps
L2: 45/35
L3: 45/35, 40 DU
Rest 7-10 minutes
Metcon
Metcon (Time)
For time:
800m run
30 deadlift
L1: 135/95
L2: 205/135
L3: 225/155
ODD: 10 thruster (45/35)
EVEN: 20 double under
L1: 15# bar, 30 penguin jumps
L2: 45/35
L3: 45/35, 40 DU
800m run
30 deadlift
L1: 135/95
L2: 205/135
L3: 225/155
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
10 calorie bike (assault)
20 KB swing
30 air squat
7 min rest
12 minute AMRAP:
10 calorie ski
20 OH walking lunge with plate
30 push up (or incline push-up)
10 calorie bike (assault)
20 KB swing
30 air squat
7 min rest
12 minute AMRAP:
10 calorie ski
20 OH walking lunge with plate
30 push up (or incline push-up)
CrossFit9 – WOD
Skill
Front Squat (4 x 5)
3 x 10 seated KB strict press (5/side)
Metcon
Metcon (Time)
400m run
9 clean & jerk
400m run
15 C&J
400m run
21 C&J
400 run
L1: 45/35
L2: 95/65
L3: 135/95