CrossFit9 – CrossFit WOD
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Finisher
Farmer’s Carry (400m carry)
L1: B/P
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Strength
Push Press (3 x 3-5)
Accessory: 3 x 12 banded face pull
Push Jerk (3 x 2)
Metcon
Metcon (Time)
4 rounds for time:
350m row
15 deadlifts
4/2 ring muscle ups
L1: 95/65; 10 ring dips
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Strength
Back Squat (4 x 3-5 reps)
Accessory: 3 x 15 banded glute bridges
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP:
Buy-in: 400m run
Then, max rounds:
15 handstand push-ups, 15 hang power cleans
Rest 2 minutes
5 minute AMRAP:
Buy-in: 400m run
Then, max rounds:
15 handstand push-ups, 10 hang power cleans
Rest 2 minutes
5 minute AMRAP:
Buy-In: 400m run
Then, max rounds:
15 handstand push-ups, 5 hang power cleans
Score = total reps of HSPUs and hang power cleans
L1: 45/35
L2: 95/65; 11/85; 135/95
L3: 115/85; 135/95; 165/115
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2…
30 minute AMRAP: (Relay style)
8/6 calorie ski or echo bike
8 shoulder to overhead
8 burpees over bar
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 4-6 reps)
Accessory: 3 x 15 banded lat pushdowns
Metcon
Metcon (Time)
For time:
400m sled pull (bodyweight)
30 ring dips or 10/8 ring muscle ups
40 deadlifts
60 KB swings
80 wallballs
L1: 95/65; B/P
L2: 205/135; R/G russian
L3: 225/155; R/G American
CrossFit9 – CrossFit WOD
Weightlifting
Clean complex (12 minute EMOM)
1 power clean
+ 1 front squat
+ 1 shoulder to overhead
Metcon
Metcon (Time)
6 rounds for time:
200m run
14 single arm DB snatches (7R/7L)
8 toes to bar
L1: 25/15+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 4-6)
3 x 10 per leg single leg deadlift
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
12 calorie ski or echo bike
15 box jumps
Max thrusters
Rest 90 seconds between AMRAPs.
L1: 45/35
L2: 75/55
L3: 95/65
Score = thruster reps
CrossFit9 – CrossFit WOD
Strength
Strict Press (4 x 3-5)
Pendlay Row (3 x 8-10)
Metcon
Metcon (Time)
3 rounds for time: (16 minute cap)
500m row or 1000m bike erg
15 hang power snatch
30 sit-ups
L1: 45/35
L2: 75/55
L3: 105/75
CrossFit9 – CrossFit 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
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds)
In teams of 2… relay style
30 minute AMRAP:
100m run or 250m bike erg
6 squat cleans
8 burpee box jump overs
L1: 45/35
L2: 105/75
L3: 155/105