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
CrossFit9 – WOD
Skill
Bar Muscle Ups For Time (Time)
For Time: 30/15 Bar Muscle-ups. Must be CF style, no glide kip.
Metcon
Metcon (Time)
10 Rounds:
5 Front Squat (from floor)
100 M Run
L1: 95/65
L2: 135/95
L3: 165/115
CrossFit9 – WOD
Skill
Strict Press (3 x 5)
Push Press (3 x 3)
Push Jerk (3 x 2)
Metcon
Metcon (Time)
For Time:
60 Thruster
50 Pull-ups
40 GHD sItup (80 sit-up)
L2: 45/35
L3: 75/55
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
2-Way Sled Push (3×45/2×45)
10 D-Ball Over Shoulder
15 Calorie Bike
20 Double KB Front Lunge (Y/B) (10/side)
30 Sit-up
Finisher
Metcon (AMRAP – Rounds)
10 Minute AMRAP:
DB Reverse Fly
DB Lateral Raise
DB Bicep Curl
Tricep Pull-down
CrossFit9 – WOD
Skill
Death by Toes-to-Bar
15 Minute EMOM:
1st Min- 1 T2B
2nd Min- 2 T2B
Increase by 1 rep each minute til 15.
L1: Knee-up
L2: Knee to Elbow
*If you cannot keep going, move to sit-up.
Score is the number of T2B reps in the last minute you are able to complete.
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Finisher
Metcon (Time)
Mandatory Murph:
1 Mile Run
2 Rounds:
10 Pull-up
20 Push-up
30 Air Squat
CrossFit9 – WOD
Skill
Back Squat (8 @ 70%, 8 @ 75%, 6 @ 80%, 6 @ 85%)
Front Squat (4 @ 65%, 4 @ 75%, 4 @ 85%, 2 @ 90%)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
20 Calorie Row
20 KB Swing
20 Pistol (10L/10R)
CrossFit9 – WOD
Metcon
Metcon (Time)
In teams of two; for time:
100 Russian KB Swing (L2: G/Y, L3: R/G)
100 Calorie Bike
100 Handstand Push-up
100 Calorie Row
100 Power Snatch
100 GHD or 200 Sit-up
10 x 100 M Run
1 partner works at a time.
** Every time you switch, 5 burpees each or 20 air squats**