CrossFit9 – WOD
Skill
Front Squat (2 x 10 @55%, 2 x 8 @ 65%, 2 x 6 @ 75%, 2 x 4 @ 80%)
Rest 2 min between sets
Metcon
Metcon (Time)
4 Rounds For Time:
10 Ground to Overhead
12 Chest-to-Bar
14 Calorie Bike
L1: 45/35
L2: 115/85
L3: 135/95
20 Minute Cap
CrossFit9 – WOD
Skill
Hang Squat Clean (2 Rep Max)
Metcon
Metcon (Time)
5 Rounds For Time:
10 Thrusters
15 Toes to Bar
30 Double Under
L1: 45/35, Knee-up
L2: 75/55
L3: 95/65
CrossFit9 – WOD
Metcon
White (Time)
5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
CrossFit9 – WOD
Skill
Strict Press (5 x 8)
Between sets: 5 x 2 (1L/1R) Turkish get-up
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
10 Deadlift
20 Ab mat sit-up (no GHD)
30 Double Under
L1: 95/65
L2: 205/135
L3: 225/155
Do not take ropes from the member rope section if it is not yours!
CrossFit9 – WOD
Skill
Bench Press (6 x 3)
5 x 10 Bent Over Row
L1: 45/35
L2: 95/65
L3: 135/95
Metcon
Metcon (AMRAP – Reps)
5 Minute AMRAP:
Wallball (20/14)
10 ft target for men, 8ft target for women.
Rest 3 Min
Metcon (AMRAP – Reps)
5 Minute AMRAP:
Power Snatch
L1: 45/35
L2: 95/65
L3: 135/95
Rest 3 Minutes
Metcon (AMRAP – Reps)
5 Minute AMRAP:
Max Calorie Row
CrossFit9 – WOD
Metcon
Metcon (Time)
Buy in: 800 M Run
3 Rounds:
50 Goblet squat
40 DB sit-up
30 Push-up
20 Sledgehammer
10 Man maker
Cash out: 800 M Run
L1: B/P, 10/5+
400 M Run
2 Rounds
400 M Run
L2: Y/B, 25/15+
L3: G/Y, 35/20+
CrossFit9 – WOD
Skill
Overhead Squat (6 x 3)
Metcon
Metcon (Time)
3 Rounds For Time:
400 M Run
15 Thruster
15 Pull-up
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – WOD
Skill
Sumo Deadlift (6 x 2)
Metcon
Metcon (Time)
5 Round For Time:
15 Back Squat
10 Ring Dips
100 M Run
L1: 45/35+
L2: 95/65+
L3: 135/95+
21 Minute Cap
CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self led. Then, w/ a bare barbell, 4 sets of the complex:
2 snatch pulls
2 hang snatches
2 OHS
Weightlifting
Snatch (2×2@70%, 2×1@80, 1×1 @ 85%, 90%, 95%)
Overhead Squat (Work up to today’s 1RM, then drop 20% for 2×2)
Snatch Pull Complex (Work up to 90%, then 5 x 1)
2 Snatch Pulls
+ 1 Snatch High Pull
Accessory Exercises
Metcon (No Measure)
4 Supersets:
10 rower slide outs per side
10 alt. V-Ups per side
1 minute rest
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
20 Minute AMRAP:
10 Pull-up
10 Hang power clean
10 Pistols
100 M Run
L1: 45/35
L2: 135/95
L3: 155/105