CrossFit9 – WOD
Skill
Bench Press (7 x 3)
Bent Over Row
4 x 10 between sets
L1: 45/35
L2: 75/55
L3: 96/65
Metcon
Metcon (AMRAP – Rounds and Reps)
13 Minute AMRAP:
15 Calorie Row
10 Burpees over bar
5 Squat Clean
L1: 45/35+
L2: 165/125
L3: 205/135
CrossFit9 – WOD
Metcon
Metcon (Time)
Orlando Strong Partner WOD:
1. 490 Meter Run
2. 49 Push-up
3. 49 Toes to Bar (or Knee to Elbow)
4. 49 Pull-up
5. 49 Goblet Squat
6. 49 Kettlebell Swing
7. 49 Calorie Row
8. 49 Push Press
9. 49 Front Squat
10. 49 Slam Ball
L1: Dumbbell, Y/B
L2: 75/55, G/Y
L3: 95/65, R/G
*49 reps in honor of the 49 victims of the Orlando shooting.
CrossFit9 – WOD
Skill
Handstand Walk (Practice)
Metcon
Metcon (Time)
4 Rounds:
400 M Run
15 Deadlift
5/3 Bar Muscle-up
L1: 95/65; 2:1 Pull-ups, jumping bar MUs
L2: 205/135
L3: 225/155
CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self led, followed by 3 sets w/ a bare barbell:
2 snatch pulls
+2 power snatch
+2 heaving snatch balance
Weightlifting
Heaving Snatch Balance (Work up to 70% 1RM Snatch, then 4 x 3)
Power Snatch (Work up to 1RM, then drop 20% for 2×2)
Snatch Pull from Riser (2×3@ 90% 1RM snatch, 2×3@100%, 1×3@105%)
Use 35# plate under your feet.
https://www.youtube.com/watch?v=hAMyvjSMOgs
Accessory Exercises
Metcon (No Measure)
4 Rounds:
10 yates rows (supine barbell row)
10 strict dips
CrossFit9 – WOD
Skill
Metcon (No Measure)
3 Rounds (not for time)
2 Turkish Get-up (L1: DB, L2: G:Y, L3: R/G)
5 Hamstring Raise or 10 TRX Curl
20 Hip Extension (L3: on GHD with bar)
20 Box Step-up (L1: DB, L2: 75/55, L3: 95/65)
20 Band Good morning
20 Bird dog (10/10)
22 Minute Cap
Metcon
Metcon (Time)
4 Rounds For Time
300 M row
30 Sit-up (no GHD)
30 Russian Twist (L1: no weight, L2: 25/15, L3: 45/25)
30 second L-hold
18 Minute Cap
CrossFit9 – 9Fit Bootcamp
Metcon
Metcon (Time)
50-40-30-20-10
Wallball
Push-up
Calorie bike
Double Under (Or attempts)
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
ODD: 6 Bench Press
EVEN: 5 Ring Muscle Up (10 Dips)
L1: 95/45+
L2: 155/75+
L3: Bodyweight
Metcon
Metcon (Time)
6 Rounds:
10 Overhead Squat
100 M Run
L1: 45/35
L2: 115/75
L3: 135/95
CrossFit9 – WOD
Skill
Strict Press (3 x 5)
Push Press (3 x 3)
Push Jerk (3 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
20 Sit-up (L3: GHD)
20 Front Rack Lunges (10/10)
20 Pull-ups
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Metcon
Metcon (Time)
In Teams of Two:
400 M Farmer Carry
200 M Run
50 Burpee Box Jump-overs
200 M Run
60 Hang DB Snatch (30/side)
200 M Run
70 Calorie Row
200 M Run
80 Toes to Bar
200 M Run
90 Pistol
200 M Run
100 Air Squat
L1: B/P; 10/5+
L2: G/Y; 35/25+
L3: R/G; 50/35+
One partner works at a time
CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
10 HSPU
10 Hang Power Clean
L1: 45/35
L2: 115/75
L3: 155/115
Metcon
Metcon (Time)
3 Rounds*
5 Ring Muscle-up (10 Dips)
30 Double Under
30 Sit-up
30 Dumbbell Deadlift
L1: 2 Rounds*, 25/15+
L2: 3 Rounds*, 50/35+
L3: 4 Rounds*, 65/50+