CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6)
Accessory between sets:
Single Arm Overhead Hold
3 x 30 sec per arm
Metcon (AMRAP – Reps)
5 rounds:
400m run
15 deadlifts
L1: 95/65
L2: 185/125
L3: 225/155
CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6)
Accessory between sets:
Single Arm Overhead Hold
3 x 30 sec per arm
Metcon (AMRAP – Reps)
5 rounds:
400m run
15 deadlifts
L1: 95/65
L2: 185/125
L3: 225/155
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
3 rounds:
10 scap push-ups
10 banded tricep push-downs (per arm)
10 plate trap eccentrics
CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6)
Accessory between sets:
Single Arm Overhead Hold
3 x 30 sec per arm
Metcon (AMRAP – Reps)
5 rounds:
400m run
15 deadlifts
L1: 95/65
L2: 185/125
L3: 225/155
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
3 rounds:
10 scap push-ups
10 banded tricep push-downs (per arm)
10 plate trap eccentrics
CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6)
Accessory between sets:
Single Arm Overhead Hold
3 x 30 sec per arm
Metcon (AMRAP – Reps)
5 rounds:
400m run
15 deadlifts
L1: 95/65
L2: 185/125
L3: 225/155
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
3 rounds:
10 scap push-ups
10 banded tricep push-downs (per arm)
10 plate trap eccentrics
CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6)
Accessory between sets:
Single Arm Overhead Hold
3 x 30 sec per arm
Metcon (AMRAP – Reps)
5 rounds:
400m run
15 deadlifts
L1: 95/65
L2: 185/125
L3: 225/155
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
3 rounds:
10 scap push-ups
10 banded tricep push-downs (per arm)
10 plate trap eccentrics
CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6)
Accessory between sets:
Single Arm Overhead Hold
3 x 30 sec per arm
Metcon (AMRAP – Reps)
5 rounds:
400m run
15 deadlifts
L1: 95/65
L2: 185/125
L3: 225/155
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
3 rounds:
10 scap push-ups
10 banded tricep push-downs (per arm)
10 plate trap eccentrics
CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6)
Accessory between sets:
Single Arm Overhead Hold
3 x 30 sec per arm
Metcon (AMRAP – Reps)
5 rounds:
400m run
15 deadlifts
L1: 95/65
L2: 185/125
L3: 225/155
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
3 rounds:
10 scap push-ups
10 banded tricep push-downs (per arm)
10 plate trap eccentrics
CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6)
Accessory between sets:
Single Arm Overhead Hold
3 x 30 sec per arm
Metcon (AMRAP – Reps)
5 rounds:
400m run
15 deadlifts
L1: 95/65
L2: 185/125
L3: 225/155
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
3 rounds:
10 scap push-ups
10 banded tricep push-downs (per arm)
10 plate trap eccentrics
CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6)
Accessory between sets:
Single Arm Overhead Hold
3 x 30 sec per arm
Metcon (AMRAP – Reps)
5 rounds:
400m run
15 deadlifts
L1: 95/65
L2: 185/125
L3: 225/155
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
3 rounds:
10 scap push-ups
10 banded tricep push-downs (per arm)
10 plate trap eccentrics
CrossFit9 – CrossFit WOD
Strength
Bench Press (10-8-8-6-6)
Accessory between sets:
Single Arm Overhead Hold
3 x 30 sec per arm
Metcon (AMRAP – Reps)
5 rounds:
400m run
15 deadlifts
L1: 95/65
L2: 185/125
L3: 225/155
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
3 rounds:
10 scap push-ups
10 banded tricep push-downs (per arm)
10 plate trap eccentrics