CrossFit9 – WOD
Skill
Strict Press (7 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
5 Deadlift
20 Sit-up
200 M Row
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – WOD
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Metcon (Time)
Modified Murph
L1:
800 M Run
50 Pull-up or Ring Row
75 Push-up
150 Air Squat
800 M Run
CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of 2:
*10 Rope Climb (L3: 15 Rope Climb)
4 Rounds:
5 Pull-up (L3: No Kipping)
7 Push-up (L3: HSPU Open style)
10 Air Squat (L3: Pistol (5/5))
*30 Squat Clean (L1: 45/35, L2: 115/85, L3: 135/95)
3 Rounds:
5 Pull-up (L3: No Kipping)
7 Push-up (L3: HSPU Open style)
10 Air Squat (L3: Pistol (5/5))
*400 M Farmer Carry
2 Rounds:
5 Pull-up (L3: No Kipping)
7 Push-up (L3: HSPU Open style)
10 Air Squat (L3: Pistol (5/5))
CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
ODD: 5 Muscle up (10 dips)
EVEN: 5 Squat Snatch
L1: 45/35+
L2: 105/75+
L3: 135/95+
Metcon
400m Run (Time)
Max Effort 400m Run
40 Calorie Bike (Time)
For Time
30 Calorie Row (Time)
For Time
20 Calorie Ski (Time)
For Time
CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self led warmup. Follow with 3R bare barbell complex:
2 high hang cleans
2 front squats
2 jerks
Weightlifting
High-Hang Clean (Work up to 70%, then 5×2)
Tempo Front Squat (Work up to 70%, then 4×3)
3 seconds down
3 second hold
3 seconds up
Clean Pull (2×3@ 90% 1RM C&J, 2×3@100%, 1×3@110%)
Accessory Exercises
Metcon (No Measure)
3R:
20 reverse hyper
10 strict t2b
CrossFit9 – WOD
Skill
Bench Press (2×3 @ 70%. 2×2@ 80%, 1×1@ 90%, 1×1 @ 1RM attempt)
Ring Rows (4 sets for max reps)
L1: Incline, feet on floor
L2: Feet up on boxes
L3: plate on torso, or weighted vest
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
20 Plate OH Sit-ups (L1: 15/10, L2: 35/25, L3: 45/35)
20 Russian Twists (L1: 15/10, L2: 35/25, L3: 45/35)
20 Hollow Rocks
1 Minute Plank (any style)*
*L3: Unbroken, with 10 burpee penalty per break
Finisher
4R:
200 M Sprint
Rest 1 minute
CrossFit9 – WOD
Metcon
Metcon (Time)
3 Rounds For Time:
10 Calorie Ski
20 Push-up (L3: HSPU)
30 Thruster bar (45/35)
40 Box Jump
50 Sit-up (L3: w/ ball)
L3: 4 Rounds
CrossFit9 – WOD
Skill
Clean & Jerk Complex (Work up to heavy single )
Hang Squat Clean +
2 Push Jerk
Metcon
Metcon (Time)
*21*15*9*
Overhead Squat
Sumo Deadlift High Pull
L1: 45/35
L2: 75/55
L3: 95/65
* = 50 Double Under
L1: NO SINGLES – DU Attempts
L3: Unbroken DUs – 400 M Run Penalty for each break.
CrossFit9 – WOD
Skill
Back Squat (10 @ 60%, 8 @ 70%, 6 @ 80%, 4 @ 85%)
Front Squat (8 @ 65%, 8 @ 75%, 6 @ 85%)
Metcon
Metcon (AMRAP – Reps)
3 Rounds:
1 Minute Each
1. Hang DB Snatch L
2. Hang DB Snatch R
3 Single Arm OH Lunge R
4. Single Arm OH Lunge L
5. Rest
L1: 10/5 to 45/30
L2: 50/35
L3: 60/45 or KB G/Y
CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of Two:
60 Deadlift (L1: 95/65; L2: 205/135; L3: 225/155)
300 Air Squat
60 Power Clean (L1: 65/55, L2: 135/95; L3: 165/115)
200 Sit-up
60 Front rack lunges (L1:45/35; L2: 115/75; L3: 135/95)
100 Push-up