CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3 supersets:
10-14 Renegade row (per side)
10-14 Floor DB Squeeze press
10-14 Skull crusher/EZ press
10-14 Leaning lateral rise (per side)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minutes for quality:
6 strict pull-up
12/10 calorie echo bike
18 front rack russian step-ups
L1: 8 rack pull-ups
L2: 6 strict pull-ups
L3: 6 L-sit pull-ups
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (6 x 4)
2 Count Descent
2 Count Hold
Fast Ascent
Accessory: Cossack Squat 4 x 10 (10R/10L) complete all reps on one side before moving to other side.
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
21 Toes to bar
15 OH squat
9 Burpees over bar
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Strict Press (2 x 6)
Push Press (3 x 3)
Push Jerk (2 x 2)
Metcon
Metcon (Time)
4 rounds for time:
400m run
10 squat cleans
L1: 45/35
L2: 135/95
L3: 7 squat cleans; 165/115
CrossFit9 – CrossFit WOD
Metcon
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
CrossFit9 – CrossFit WOD
Skill
Tempo Deadlift (6 x 4)
Explosive up
1 count pause at top
3 count down
1 count pause at bottom
4 x 12 Staggered stance good morning (6R/6L) between sets
Metcon
Metcon (Time)
5 RFT:
10 front squats
20 box jumps
30 double unders
L1: 45/35+
L2: 95/65+
L3: 135/95+
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
10 minute EMOM:
5 clean & jerk
L1: 45/35+
L2: 105/75+
L3: 135/95+
Metcon
Metcon (Time)
For Time:
800m row or 500m ski
27 HSPU
600m row or 400m ski
21 HSPU
400m row or 300m ski
15 HSPU
200m row or 150m ski
9 HSPU
L1: seated strict press
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3-4* Supersets:
20 jumping bulgarian split squats** (10R/10L)
20 single leg RDL (with bar)
*12 minute cap
**bodyweight
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minutes for quality:
1:00 D-ball march
20 banded bicep curls
20 D-ball squats
:20 L-hold
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3 Supersets:
8-12 strict press
12-16 banded straight arm lat pulldown
8-12 lateral raise
12-16 banded face pull
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
500m row
21 push-ups
15 deadlifts
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Back Squat (1 x 8, 2 x 6, 2 x 4, 2 x 2 )
Start at 60% of 1RM or RPE 6/10. Keep building until 2 x 2 hits 85-90% or RPE 8/10.
Between sets: Cossack squat 3 x 10R/10L (all reps completed on one side, then the other)
Metcon
Metcon (AMRAP – Reps)
3 rounds of…
2 minute AMRAP:
Max squat snatch
:30 rest/transition
2 minute AMRAP:
Max toes to bar
1 minute rest
L1: 45/35 throughout
L2: R1: 75/55; R2: 105/75; R3: 115/85
L3: R1: 95/65; R2: 115/85; R3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Wittman (Time)
Seven rounds:
1.5 pood/ 1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24″/20″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here