CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of 2:
Buy In: 800 M Run (400 M each)
10 Rounds:
10 Pull-up
20 Push-up
30 Air squat
Cash Out: 800 M Run (400 M each)
CrossFit9 – WOD
Skill
Hang Squat Snatch (3 Rep Max)
Metcon
Metcon (AMRAP – Reps)
TABATA: 8 Rounds of 20 sec work/10 sec rest (4 min total per movement)
1. Calorie Row
Rest 1 min
2. Thruster
Rest 1 min
3. Box Jump
Rest 1 min
4. Kettlebell Swing
L1: 45/35; Y/B
L2: 75/55; G/Y
L3: 96/65: R/G
Finisher
Metcon (No Measure)
1 Minute Plank
100 Sit-up
1 Minute Plank
100 Russian Twist
CrossFit9 – WOD
Skill
Metcon (No Measure)
12 Minute EMOM:
ODD: 10 Handstand Push-up
EVEN: 30 Double Under
L1: Pike Push-up or Push Press
L3: Deficit HSPU (2×45/ 1×45)
Metcon
Metcon (Time)
4 Rounds:
30 Dumbbell Power Snatch (15/15)*
20 Wallball
10 Calorie Ski
*from floor
L1: 20/10+
L2: 50/35+
L3: 65/40
Finisher
Metcon (No Measure)
4 Rounds:
20 Bicep Curl with bar
200 M Run
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
1 Minute Plank
20 Bar Good Morning
20 Sit-up
20 V-up
20 Russian Twist (L1: no weight; L2: 15/10; L3: 25/15)
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
100 M Farmer Carry
20 Front Rack Lunges (10/10)
20 Bar Step-up
L1: B/P; just bodyweight
L2: G/Y; 45/35
L3: R/G; 75/55
CrossFit9 – WOD
Skill
Back Squat (8 x 60%; 6 x 70%; 4 x 80%; 2 x 90%)
Front Squat (10 x 50%; 6 x 70%)
Metcon
Metcon (Time)
4 Rounds For Time:
5 Muscle-up
10 Power Snatch
400 M Run
L1: Jumping MU or 10 dips; 45/35+
L2: 105/75
L3: 135/95
CrossFit9 – WOD
Skill
Bench Press (7 x 3)
Bent Over Row
4 x 10 between sets
L1: 45/35
L2: 75/55
L3: 96/65
Metcon
Metcon (AMRAP – Rounds and Reps)
13 Minute AMRAP:
15 Calorie Row
10 Burpees over bar
5 Squat Clean
L1: 45/35+
L2: 165/125
L3: 205/135
CrossFit9 – WOD
Metcon
Metcon (Time)
Orlando Strong Partner WOD:
1. 490 Meter Run
2. 49 Push-up
3. 49 Toes to Bar (or Knee to Elbow)
4. 49 Pull-up
5. 49 Goblet Squat
6. 49 Kettlebell Swing
7. 49 Calorie Row
8. 49 Push Press
9. 49 Front Squat
10. 49 Slam Ball
L1: Dumbbell, Y/B
L2: 75/55, G/Y
L3: 95/65, R/G
*49 reps in honor of the 49 victims of the Orlando shooting.
CrossFit9 – WOD
Skill
Handstand Walk (Practice)
Metcon
Metcon (Time)
4 Rounds:
400 M Run
15 Deadlift
5/3 Bar Muscle-up
L1: 95/65; 2:1 Pull-ups, jumping bar MUs
L2: 205/135
L3: 225/155
CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self led, followed by 3 sets w/ a bare barbell:
2 snatch pulls
+2 power snatch
+2 heaving snatch balance
Weightlifting
Heaving Snatch Balance (Work up to 70% 1RM Snatch, then 4 x 3)
Power Snatch (Work up to 1RM, then drop 20% for 2×2)
Snatch Pull from Riser (2×3@ 90% 1RM snatch, 2×3@100%, 1×3@105%)
Use 35# plate under your feet.
https://www.youtube.com/watch?v=hAMyvjSMOgs
Accessory Exercises
Metcon (No Measure)
4 Rounds:
10 yates rows (supine barbell row)
10 strict dips
CrossFit9 – WOD
Skill
Metcon (No Measure)
3 Rounds (not for time)
2 Turkish Get-up (L1: DB, L2: G:Y, L3: R/G)
5 Hamstring Raise or 10 TRX Curl
20 Hip Extension (L3: on GHD with bar)
20 Box Step-up (L1: DB, L2: 75/55, L3: 95/65)
20 Band Good morning
20 Bird dog (10/10)
22 Minute Cap
Metcon
Metcon (Time)
4 Rounds For Time
300 M row
30 Sit-up (no GHD)
30 Russian Twist (L1: no weight, L2: 25/15, L3: 45/25)
30 second L-hold
18 Minute Cap