CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
3 Shoulder to Overhead
L1: 45/35
L2: 115/85
L3: 155/105
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
5/3 Muscle Up (L1: 15 dips)
10 Deadlift 225/155 135/205
15 Calorie Row
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – WOD
Skill
Back Squat (10 Rep Max)
Metcon
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Add 2 minutes rest between rounds.
L1: Scale as appropriate (benchmark – 75% of 1 Rep Max)
CrossFit9 – WOD
Metcon
Metcon (Time)
3 Rounds For Time:
400 M Run
20 Push-up
20 Toes to Bar or Knee-up
20 Goblet Squat (G/Y)
20 Russian Twist with plate (25/15#)
CrossFit9 – WOD
Skill
Clean & Jerk Complex (1 Rep Max)
1 Clean
+ 2 Split Jerks
Metcon
Metcon (Time)
30 Medball Clean (20/14#)
4 Rope Climb
30 Medball Clean
3 Rope Climb
30 Medball Clean
2 Rope Climb
30 Medball Clean
1 Rope Climb
L1: 2:1 Ground to Standing
L3: Legless
CrossFit9 – WOD
Skill
Front Squat (1 Rep Max)
Metcon
Metcon (Time)
5 Rounds For Time:
5 Hang Squat Snatch
10 Burpees over bar
20 Air Squat
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Metcon
Lift Up Luke (AMRAP – Rounds and Reps)
5-Minute AMRAP:
4 Power Cleans, 155# / 105#
24 Double Unders
10 Pull-ups
To learn more about Lift Up Luke click here
Rest 10 Minutes
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
Teams of 3:
10 KB Swing
10 Burpees
100M Run
CrossFit9 – WOD
Skill
Overhead Squat (6 x 2)
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self led warmup, followed by 3 sets with bare bar:
2 hang snatches
2 OHS
2 BTN jerks
Weightlifting
Segment Snatch (AKA Pause Snatch) (1×2@70% 1RM snatch, 2×1@75%, 2×1@ 80%, 1 x 1 @ 85%)
http://www.catalystathletics.com/exercise/392/Segment-Snatch/
2 count pause just below the kneecap
Overhead Squat (Every 2 min OTM for 5 sets: x3@100% 1RM snatch)
Behind The Neck Jerk (4 x 3 @ 70% 1RM C&J)
2 count pause in receive stance
Accessory Exercises
Metcon (No Measure)
4R:
10 strict T2B (or V-ups)
10 strict dips
CrossFit9 – WOD
Bench Press (6 x 2)
Bent Over Row
5 x 10
L1: 45/35
L2: 75/55
L3: 95/65
Skill
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
40 Double Under
20 Front Rack Lunges
5/3 Bar Muscle-up
L1: 45/35, 20 DU Attempts + 5 Burpees
L2: 95/65
L3: 135/95
CrossFit9 – 9Fit Bootcamp
Metcon
Metcon (Time)
2 Rounds For Time:
50 Wall ball
40 Push up
30 Calorie bike
20 Burpees
10 D-ball
L3:
3 Rounds For Time