CrossFit9 – WOD
Metcon
Metcon (Time)
For Time, In Teams of 2:
100 Medball Cleans (20/14)
20 Burpees
100 DB Power Clean (L1: 15/5+, L2: 40/25+, L3: 50/35+)
20 Burpees
100 KB Swing (L1: B/P, L2: G/Y, L3: R/G)
20 Burpees
100 Push-up
20 Burpees
100 Sit-up or GHD
20 Burpees
15 Rope Climbs (L1: Ground to Standing; L3: 10 Legless Rope Climb)
(One partner works at a time; 5 air squats each partner every time you switch)
CrossFit9 – WOD
Skill
Death by Pull-up (AMRAP – Reps)
Begin with 1 rep, increase by 1 rep each minute for 15 minutes.
L1: Ring Row/Jumping Pull-up
No bands.
Score = last fully completed round
Metcon
Metcon (Time)
4 Rounds For Time:
400 M Run
15 Back Squat
L2: 135/95
L3: 185/125 (or body weight if less)
CrossFit9 – WOD
Skill
Hang Squat Clean (5 x 2)
As Complex. Do not put the bar down.
Metcon
Metcon (AMRAP – Reps)
Tabata – 8 Rounds (20 seconds on/ 10 seconds off) per movement.
1. Toes-to-Bar
Rest 1 min
2. Calorie Bike
Rest 1 min
3. Sumo Deadlift High Pull (L1: KB, L2: 75/55; L3: 95/65)
Rest 1 min
4. Wall ball
Score is total reps of all movements added.
CrossFit9 – WOD
Skill
Metcon (No Measure)
L1: Double Under Practice (5 Minutes)
L2: L-Sit hang from bar or burpees (5 Minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
27 Minute AMRAP:
30 Calorie Ski
30 Double Unders (no singles)
30 DB Snatch (15/15) L2: 40/25+; L3: 50/35+
30 Russian Twists with plate
30 Plate Clean and Jerk
30 Sledgehammer hit
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