CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of two,
5 rounds for time:
400m run (together)
40 lateral burpee over bar
40 front rack lunges
200m farmers carry (100m each)
L1: 45/35; B/P
L2: 95/65; G/Y
L3: 135/95; R/G
CrossFit9 – CrossFit WOD
Stamina
Stamina (10 Rounds for time)
10 sets for time:
500 meter bike erg
1:00 rest
Metcon
Metcon (Time)
For time:
90 wall-ball shots (14/20 lb) (9/10 ft)
15 muscle-ups
30 clean and jerks (95/135 lbs)
CrossFit9 – CrossFit WOD
Stamina
Stamina (10 Rounds for time)
10 sets for time:
500 meter bike erg
1:00 rest
Metcon
Metcon (Time)
For time:
90 wall-ball shots (14/20 lb) (9/10 ft)
15 muscle-ups
30 clean and jerks (95/135 lbs)
Push-ups – Accessory
Push-up – Variations (Checkmark)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) Wide push-ups
2) Long hollow push-ups
CrossFit9 – CrossFit WOD
Stamina
Stamina (10 Rounds for time)
10 sets for time:
500 meter bike erg
1:00 rest
Metcon
Metcon (Time)
For time:
90 wall-ball shots (14/20 lb) (9/10 ft)
15 muscle-ups
30 clean and jerks (95/135 lbs)
Push-ups – Accessory
Push-up – Variations (Checkmark)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) Wide push-ups
2) Long hollow push-ups
CrossFit9 – CrossFit WOD
Stamina
Stamina (10 Rounds for time)
10 sets for time:
500 meter bike erg
1:00 rest
Metcon
Metcon (Time)
For time:
90 wall-ball shots (14/20 lb) (9/10 ft)
15 muscle-ups
30 clean and jerks (95/135 lbs)
Push-ups – Accessory
Push-up – Variations (Checkmark)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) Wide push-ups
2) Long hollow push-ups
CrossFit9 – CrossFit WOD
Stamina
Stamina (10 Rounds for time)
10 sets for time:
500 meter bike erg
1:00 rest
Metcon
Metcon (Time)
For time:
90 wall-ball shots (14/20 lb) (9/10 ft)
15 muscle-ups
30 clean and jerks (95/135 lbs)
Push-ups – Accessory
Push-up – Variations (Checkmark)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) Wide push-ups
2) Long hollow push-ups
CrossFit9 – CrossFit WOD
Stamina
Stamina (10 Rounds for time)
10 sets for time:
500 meter bike erg
1:00 rest
Metcon
Metcon (Time)
For time:
90 wall-ball shots (14/20 lb) (9/10 ft)
15 muscle-ups
30 clean and jerks (95/135 lbs)
Push-ups – Accessory
Push-up – Variations (Checkmark)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) Wide push-ups
2) Long hollow push-ups
CrossFit9 – CrossFit WOD
Stamina
Stamina (10 Rounds for time)
10 sets for time:
500 meter bike erg
1:00 rest
Metcon
Metcon (Time)
For time:
90 wall-ball shots (14/20 lb) (9/10 ft)
15 muscle-ups
30 clean and jerks (95/135 lbs)
Push-ups – Accessory
Push-up – Variations (Checkmark)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) Wide push-ups
2) Long hollow push-ups
CrossFit9 – CrossFit WOD
Stamina
Stamina (10 Rounds for time)
10 sets for time:
500 meter bike erg
1:00 rest
Metcon
Metcon (Time)
For time:
90 wall-ball shots (14/20 lb) (9/10 ft)
15 muscle-ups
30 clean and jerks (95/135 lbs)
Push-ups – Accessory
Push-up – Variations (Checkmark)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) Wide push-ups
2) Long hollow push-ups
CrossFit9 – CrossFit WOD
Strength
Deadlift (5 x 5)
Metcon
Metcon (Time)
For time:
2 rounds of:
10 snatches (135/95)
12 bar-facing burpees
12 toes to bar
Straight into…
2 rounds of:
10 snatches, (95/65)
12 bar-facing burpees
12 toes to bar