CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self led warm up. Then, with a bare barbell, 3 sets of the complex:
2 hang power snatch
2 OHS
2 snach balance
Weightlifting
Power Snatch (2×2@70% 1Rm snatch, 1×2@75%, 1×1 :80%, 85%, 90%)
Heaving Snatch Balance + OHS Complex (Work up to 75% 1RM Snatch, then 4×1)
1 Heaving snatch balance
+ 2 OHS
Clean Pull from Riser (4 x 5 @ 90% 1RM C&J)
Clean pull from 3″ riser.
AKA. “Deficit clean pull”
Accessory Exercises
Metcon (No Measure)
4R:
10 Alt V-ups / side
10 dead walks/ side
CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of Two:
800 M Run or 1000 M Row***
200 Air Squat
150 Push-up
75 Pull-up
30/20/10 Muscle-up or 50 Dips
800 M Run or 1000 M Row***
***Must Row & Run. If you run at rhe beginning, must row at the end.
One partner works at a time.
CrossFit9 – WOD
Skill
Back Squat (5 x 5)
Metcon
Metcon (Time)
3 Rounds For Time:
30 Box Jump
20 Sumo Deadlift High Pull
10 Burpees
1 Legless rope climb
L1: 45/35; 3:1 Ground to Standing
L2: 75/55; 2:1 Rope Climbs
L3: 95/65
Finisher
800m Run (Time)
Max Effort 800m Run
CrossFit9 – WOD
Skill
Metcon (Time)
10 Rounds For Time:
3 Power Clean
2 Front Squat
1 Shoulder to Overhead
L1: 45/35+
L2: 105/75+
L3: 135/95+
Rest 5 Minutes
Metcon
Metcon (Time)
3 Rounds for Time:
400 M Run
10 Overhead Squat
L1: 45/35+
L2: 105/75+
L3: 135/95+
Finisher
Metcon (No Measure)
10-9-8-7-6-5-4-3-2-1
Push-ups
Air Squats
L1: Incline Push-up
L3: Vested
CrossFit9 – WOD
Metcon
Metcon (Time)
3 Rounds For Time:
200 M Quick Pace Sled Pull (3×45/2×45)
30 DB Lunges (15/side) 35+/20+
30 Box Jump (24/20)
30 Russian KB Swing (G/Y)
30 Sit-up with ball (14/10)
L3: 4×45/3×45, 50+/35+, 30″/24″, R/G, 20/14
Metcon (No Measure)
5 Minute AMRAP:
10 Reverse Fly
10 Bicep Curls
10 DB bench press on floor
CrossFit9 – WOD
Skill
Squat Snatch (1 Rep Max)
Metcon
Metcon (Time)
For Time:
50 Wallball
5 Toes to Bar
40 Wallball
10 Toes to Bar
30 Wall Ball
15 Toes to Bar
20 Wallball
20 Toes to Bar
10 Wallball
25 Toes to Bar
L1: Candlestick or Knee-up
L2: Knee to Elbow
L3: Toes to Bar ** Toes MUST touch the bar.
Finisher
Metcon (No Measure)
5 x 100M Sprint (Max Effort)
Walk back each sprint
CrossFit9 – WOD
Skill
Metcon (Weight)
EMOM: 12 Minutes
ODD: 5 Bench Press
EVEN: 3/1 Bar Muscle-Up
L1: 95/55+; 6 Pull-up or Ring Row
L2: 155/85+; 6 Chest to Bar
L3: 185/105+; 3/1 Bar Muscle Up
Metcon
Metcon (Time)
3 Rounds For Time:
400 M Run
10 Deadlift
L1: 95/65+ or KB
L2: 205/135+
L3; 265/185+
15 Minute Cap
Finisher
Metcon (No Measure)
1 Minute Each:
Prone Plank
Supine Plank
Right Side Plank
Left Side Plank
Straight Leg Windshield Wipers
CrossFit9 – WOD
Metcon
Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Women’s Standards:
Deadlift 175#
Box Jumps 24″
Wallball 14#
400m Run with a 25# plate
CrossFit9 – WOD
Skill
Bench Press (6 x 10)
Bottom-up KB Press
5 x 10 (5/side)
Metcon
Metcon (Time)
For time
200 M Sled Push (3×45/2×45)
30 Calorie Row
20 Clean & Jerk
10 Turkish Get-up (5/5)
L1: 75/55
L2: 115/85
L3: 155/105
CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
5 Power Snatch
5/2 Ring Muscle up
L1: 45/35; 10 Ring Dips
L2: 115/75
L3: 135/95
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
30 Air Squat
20 Slam ball
10 Burpees