CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP:
200 M Single arm KB carry (R/G)
50 Sit-up with plate
50 Push-up
50 Plate clean and jerk (45/25)
50 Box jump
CrossFit9 – WOD
Skill
Back Squat (6 x 3)
Bar good morning (4 x 10)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
6 Hang Power Snatch
12 Toes to Bar
200 M Ski
L1: 45/35 sit-up or candlestick knee up
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Skill
1000m Row (Time)
Max Effort 1000m Row
3 x 1000 M Row
3-5 Min Rest between
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
400 M Run
15 Deadlift
30 Wall ball (20/14)
L1: 45/35
L2: 205/135
L3: 225/155
No bella bars for deadlift
CrossFit9 – WOD
Skill
Metcon (Weight)
Friday
12 Minute EMOM:
ODD: 5 Bench Press
EVEN: 2 Rope climb
L1: 3:1 Ground 2 Standing
L2: 135/75
L3: 185/95; legless
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
2-Way Sled Push
*10 Power Snatch*
30 Double Under
(2×45 women/3 x45 men)
L1: 45/35
L2: *95/65
L3: *115/85
*2 Burpee over bar penalty every time you break. If you don’t do the burpees it’s not RX OR RX+
CrossFit9 – WOD
Skill
Back Squat (5 x 10)
Metcon
Metcon (Time)
4 Rounds for Time:
5 Ring M-up (or 15 dips)
10 Front Squat
10 Shoulder to Overhead
L1: 45/35+
L2: 105/75+
L3: 135/95
CrossFit9 – WOD
Metcon
Metcon (Time)
2 Rounds For Time:
400 M Run
100 OH Walking Lunges w/ plate (45/25)
50 DB Snatch (35/20+)
50 Calorie Bike
L3:
3 Rounds For Time:
400 M Run
100 OH Lunges w/ Bar (95/65)
50 DB Snatch (50/35+)
50 Calorie Bike
L + R = 2
CrossFit9 – WOD
Skill
Strict Press (5 x 3)
Push Press (4 x 5)
Metcon
Metcon (Time)
For Time:
400 M Sled Pull
1000 M Row
30 OHSQ
L1: 2 x 45 M/W; 45/35+ from rack
L2: 3 x 45 M/ 2 x 45 W; 115/85
L3: 4 x 45 M/3 x 45 W; 135/95
CrossFit9 – WOD
Skill
Front Squat (6 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP:
6 Hang Power clean
9 Push-up
12 Sit-up
L1: 45/35
L2: 135/95
L3: 155/115
CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self-led warmup. Then, with a bare bar, 3 rounds of the complex:
2 snatch pulls
+2 hang snatches
+ 2 heaving snatch balance
Weightlifting
Heaving Snatch Balance (2 x 3 @ 65% 1RM snatch. 2 x 3 @ 70%, 1 x 3 @ 75%)
Snatch (Work up to 85%, then 4 x 2)
Snatch Pull (2 x 5 @ 95% 1RM snatch, 2x 5 @ 100%, 1 x 5 @ 105%)
Accessory Exercises
Metcon (No Measure)
4 supersets, 1 minute rest between:
20 Russian Twists /side
10 Plate V-ups
CrossFit9 – WOD
Metcon
Danny (AMRAP – Rounds and Reps)
20 minute AMRAP of:
30 Box Jump, 24″
20 Push Press, 115#
30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
115/85#
Scale appropriately