CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
1000m row or ski
75 wallballs (20/14#)
400m sled pull
75 KB swings
10 ring muscle-ups
L1: B/P (25/20); 1×45# plate; 30 ring dips
L2: G/Y (50/35); 2×45#/45#+25#
L3: R/G (Russian); 3 x 45#/2 x 45#
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 8-10)
Accessory: 3 x 12 banded pull aparts
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
CrossFit9 – CrossFit WOD
Strength
Tempo Back Squat (4 x 5)
3 Count Descent
2 Count Hold
Fast Ascent
Accessory: 3 x :30 banded clamshell hold (per side)
Metcon
Metcon (Time)
For time:
Buy in: 1000m row
Then, 3 rounds:
12 deadlifts
15 handstand push-ups
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2:
26 minute AMRAP:
15 hang power cleans
30 pull-ups
45 calorie echo bike
60 wallballs
L1: 45/35, rack pull-ups, toe-assisted
L2: 115/85
L3: 155/105
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 3-5 per leg)
Accessory: 3 x 12 weighted good mornings
Metcon
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
CrossFit9 – CrossFit WOD
Strength
Overhead Squat (4 x 5)
Metcon
Metcon (Time)
For time:
10*9*8*7*6*5*4*3*2*1
deadlifts
burpees over bar
*30 double unders
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Rope Climb (15 minutes of practice, foot locks)
Metcon
Metcon (Time)
3 rounds for time:
500m row
30 medball cleans (20/14#)
25/20 push-ups
5/3 rope climbs
L1: 2:1 ground to standing
CrossFit9 – CrossFit WOD
Weightlifting
Week 8 of our snatch cycle (FINAL WEEK!)
Snatch (Build to today’s 1RM – can you best last week??)
Metcon
Metcon (Time)
For time:
40/30 calorie echo bike
30 power snatches
40/30 calorie ski erg
30 ring dips
L1: 45/35
L2: 95/65
L3: 135/95; 10/8 ring muscle ups
CrossFit9 – CrossFit WOD
Strength
Deadlift (4 x 5)
Accessory: 3 x 12 per side rower in-outs
Metcon
Metcon (Time)
4 rounds for time:
200m run or 250m row
20 toes to bar
10 squat cleans
L1: 45/35
L2: 115/85
L3: 155/105
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
28 minute AMRAP:
300 double unders
30 toes to bar
30 back squat
30 ring dips
200m run
L1: 45/35
L2: 95/65
L3: 135/95