CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of two,
For time:
100m run each (one rest, one runs)
100 wall-ball shots
100m run each (one rest, one runs)
100 sumo deadlift high pulls
100m run each (one rest, one runs)
100 box jumps
100m run each (one rest, one runs)
100 push presses
100m run each (one rest, one runs)
100 row for calories
100m run each (one rest, one runs)
CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6
)
Accessory : 10 barbell good mornings between sets
Metcon
Metcon (Time)
30-20-10 reps for time:
Deadlifts
Single-leg squats (total reps)
Cal echo bike or ski
L1: 95/65; reverse lunge; ring row
L2: 185-→205-→225; box pistols
L3: 225-→255-→275
Finisher (Checkmark)
3 sets:
:30 plank hold
10-15 V-ups
CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6
)
Accessory : 10 barbell good mornings between sets
Metcon
Metcon (Time)
30-20-10 reps for time:
Deadlifts
Single-leg squats (total reps)
Cal echo bike or ski
L1: 95/65; reverse lunge; ring row
L2: 185-→205-→225; box pistols
L3: 225-→255-→275
Pull-Up Strength: Scaled Concentric
Toe Spot Pull-Ups (Checkmark)
Toe Spot Pull-Ups
3 x 3 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
Increase the difficulty by doing chest to bar
Finisher (Checkmark)
3 sets:
:30 plank hold
10-15 V-ups
CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6
)
Accessory : 10 barbell good mornings between sets
Metcon
Metcon (Time)
30-20-10 reps for time:
Deadlifts
Single-leg squats (total reps)
Cal echo bike or ski
L1: 95/65; reverse lunge; ring row
L2: 185-→205-→225; box pistols
L3: 225-→255-→275
Pull-Up Strength: Scaled Concentric
Toe Spot Pull-Ups (Checkmark)
Toe Spot Pull-Ups
3 x 3 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
Increase the difficulty by doing chest to bar
Finisher (Checkmark)
3 sets:
:30 plank hold
10-15 V-ups
CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6
)
Accessory : 10 barbell good mornings between sets
Metcon
Metcon (Time)
30-20-10 reps for time:
Deadlifts
Single-leg squats (total reps)
Cal echo bike or ski
L1: 95/65; reverse lunge; ring row
L2: 185-→205-→225; box pistols
L3: 225-→255-→275
Pull-Up Strength: Scaled Concentric
Toe Spot Pull-Ups (Checkmark)
Toe Spot Pull-Ups
3 x 3 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
Increase the difficulty by doing chest to bar
Finisher (Checkmark)
3 sets:
:30 plank hold
10-15 V-ups
CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6
)
Accessory : 10 barbell good mornings between sets
Metcon
Metcon (Time)
30-20-10 reps for time:
Deadlifts
Single-leg squats (total reps)
Cal echo bike or ski
L1: 95/65; reverse lunge; ring row
L2: 185-→205-→225; box pistols
L3: 225-→255-→275
Pull-Up Strength: Scaled Concentric
Toe Spot Pull-Ups (Checkmark)
Toe Spot Pull-Ups
3 x 3 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
Increase the difficulty by doing chest to bar
Finisher (Checkmark)
3 sets:
:30 plank hold
10-15 V-ups
CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6
)
Accessory : 10 barbell good mornings between sets
Metcon
Metcon (Time)
30-20-10 reps for time:
Deadlifts
Single-leg squats (total reps)
Cal echo bike or ski
L1: 95/65; reverse lunge; ring row
L2: 185-→205-→225; box pistols
L3: 225-→255-→275
Pull-Up Strength: Scaled Concentric
Toe Spot Pull-Ups (Checkmark)
Toe Spot Pull-Ups
3 x 3 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
Increase the difficulty by doing chest to bar
Finisher (Checkmark)
3 sets:
:30 plank hold
10-15 V-ups
CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6
)
Accessory : 10 barbell good mornings between sets
Metcon
Metcon (Time)
30-20-10 reps for time:
Deadlifts
Single-leg squats (total reps)
Cal echo bike or ski
L1: 95/65; reverse lunge; ring row
L2: 185-→205-→225; box pistols
L3: 225-→255-→275
Pull-Up Strength: Scaled Concentric
Toe Spot Pull-Ups (Checkmark)
Toe Spot Pull-Ups
3 x 3 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
Increase the difficulty by doing chest to bar
Finisher (Checkmark)
3 sets:
:30 plank hold
10-15 V-ups
CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6
)
Accessory : 10 barbell good mornings between sets
Metcon
Metcon (Time)
30-20-10 reps for time:
Deadlifts
Single-leg squats (total reps)
Cal echo bike or ski
L1: 95/65; reverse lunge; ring row
L2: 185-→205-→225; box pistols
L3: 225-→255-→275
Pull-Up Strength: Scaled Concentric
Toe Spot Pull-Ups (Checkmark)
Toe Spot Pull-Ups
3 x 3 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
Increase the difficulty by doing chest to bar
Finisher (Checkmark)
3 sets:
:30 plank hold
10-15 V-ups
CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6
)
Accessory : 10 barbell good mornings between sets
Metcon
Metcon (Time)
30-20-10 reps for time:
Deadlifts
Single-leg squats (total reps)
Cal echo bike or ski
L1: 95/65; reverse lunge; ring row
L2: 185-→205-→225; box pistols
L3: 225-→255-→275
Pull-Up Strength: Scaled Concentric
Toe Spot Pull-Ups (Checkmark)
Toe Spot Pull-Ups
3 x 3 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
Increase the difficulty by doing chest to bar
Finisher (Checkmark)
3 sets:
:30 plank hold
10-15 V-ups