CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2…
Each partner completes a full round, then switch.
15 minute AMRAP:
100m run
8 thrusters
12 KB swings
Rest 3 minutes
15 minute AMRAP:
150m ski or row
10 medball cleans (20/14#)
10 push-ups
L1: 45/35; B/P
L2: 75/55; R/G Russian style
L3: 95/65; R/G American stylr
CrossFit9 – CrossFit WOD
Strength
Sled Push (18 minutes to find )
Heaviest Possible One Way
Metcon
Metcon (Time)
5 rounds for time:
12 Toes to bar
40 Double unders
15-12-9-6-3 Deadlifts
L1: 95/65
L2: 225/155
L3: 245/175
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 5-8 reps)
Warm-up 1-2 sets, then complete 4 challenging sets of 5-8 reps
Metcon
Metcon (Time)
For time:
50*40*30*20*10
Calorie row
*Following each round =
10 hang power snatches
25 air squats
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
28 minute AMRAP:
7/5 ring muscle-ups
10 calorie ski or echo bike
20 single arm DB hang clean + press
30 burpees
40 sit-ups
800m run
L1: 25/15
L2: 35/25
L3: 50/35
CrossFit9 – CrossFit WOD
Strength
Deadlift (4 x 4-6 reps)
Warm-up 1-2 sets, then complete 4 challenging sets of 4-6 reps.
Accessory: 3 x 14 Cossack squats
Metcon
Metcon (Time)
For time:
50 lunges*
15 squat clean (115/75)
50 lunges
12 squat clean (135/95)
50 lunges
9 squat clean (165/105)
50 lunges
6 squat clean (185/125)
*bodyweight
L1: 95/65
No L3
CrossFit9 – CrossFit WOD
Strength
Back Squat (4 x 4-6 reps )
Warm-up 1-2 sets, then hit 4 challenging sets of 4-6 reps. Try increasing weight or number of reps performed from performance history
Metcon
Metcon (Time)
4 rounds for time:
400m run
10 shoulder to overhead
15 pull-up
(23 minute cap)
L1: 45/35+
L2: 95/65+
L3: 135/95+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2…
30 minute AMRAP:
60 calorie ski
50 box jumps
40 overhead squat
30 calorie echo bike
20 burpees over bar
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 4-6 reps)
Warm-up in 1-2 sets, then complete 4 challenging sets of 4-6 reps.
Accessory: 3 x 15 banded lateral walk steps (per side)
Metcon
Compare to 190422
Metcon (Time)
5 rounds for time: (23 minute cap)
14 SDLHP
16 front rack lunge
200m run
L1: 45/35; 4 rounds
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
Carry Complex (Time)
SKILL
3-4 Rounds:
100m farmer carry
100m front rack carry
100m single arm OH carry (50m R/50m L)
(Try to go unbroken within the round)
Rest 1 minute between rounds
L1: B/P
L2: Y/B
L3: G/Y
20 minute cap
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
12 bench press
20 KB swing
Max wallballs (20/14#)
Rest 90 seconds between
L1: 45/35; B/P (25/20)
L2: 135/65; R/G (Russian)
L3: 155/95; R/G (American)
CrossFit9 – CrossFit WOD
Metcon
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here