CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3-4* Supersets:
20 jumping bulgarian split squats** (10R/10L)
20 single leg RDL (with bar)
*12 minute cap
**bodyweight
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minutes for quality:
1:00 D-ball march
20 banded bicep curls
20 D-ball squats
:20 L-hold
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3 Supersets:
8-12 strict press
12-16 banded straight arm lat pulldown
8-12 lateral raise
12-16 banded face pull
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
500m row
21 push-ups
15 deadlifts
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Back Squat (1 x 8, 2 x 6, 2 x 4, 2 x 2 )
Start at 60% of 1RM or RPE 6/10. Keep building until 2 x 2 hits 85-90% or RPE 8/10.
Between sets: Cossack squat 3 x 10R/10L (all reps completed on one side, then the other)
Metcon
Metcon (AMRAP – Reps)
3 rounds of…
2 minute AMRAP:
Max squat snatch
:30 rest/transition
2 minute AMRAP:
Max toes to bar
1 minute rest
L1: 45/35 throughout
L2: R1: 75/55; R2: 105/75; R3: 115/85
L3: R1: 95/65; R2: 115/85; R3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Wittman (Time)
Seven rounds:
1.5 pood/ 1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24″/20″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
CrossFit9 – CrossFit WOD
Skill
Split Jerk (6 x 2)
Accessory: 4 x 10 OH tricep extension
Metcon (Time)
7 rounds for time:
10 thrusters
250m row
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (1 x 8, 2 x 6, 2 x 4, 2 x 2)
Accessory: 3 x 12 banded hamstring curls
Metcon
Metcon (Time)
21*18*15*12*9
Back squat
Slam balls
*12 calorie ski or 10 calorie echo bike
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (No Measure)
Move between these three 10:00 sections:
1. 10 minutes to find…
Max 2-way parking lot sled push
2. 10 minute EMOM:
ODD: 7 true ring rows (try a few sets with supine grip)
EVEN: 10 shrimp squats or pistols (5R/5L)
3. 10 minutes for quality:
500m row
:40 handstand hold
CrossFit9 – CrossFit WOD
Skill
Snatch Complex (Find 1RM)
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
400m run or 800m bike erg
21 medball cleans
15 deadlifts
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Tempo Front Squat (4 x 6)
3 seconds down
3 second hold
Explosive up
4 x 12R/12L Monster Walks between
Metcon
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1
Power clean
HSPU
L1: 45/35
L2: 115/85
L3: 185/125