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
CrossFit9 – CrossFit WOD
Strength
Sled Push (18 minutes to find max)
Heaviest Possible One Way
Metcon
Metcon (Time)
For time:
Buy in: 50/40 calorie ski or echo bike
21-18-15-9-6
Back squats
KB swings
Cash out: 50/40 calorie echo bike or ski
L1: 45/35; B/P
L2: 95/65; G/Y
L3: 135/95; R/G
CrossFit9 – CrossFit WOD
Gymnastics
Handstand Practice (15 minutes of practice)
Get upside down!
Wall handstands
Stationary handstands
Handstand push-ups
Handstand walks
Metcon
Metcon (Time)
8 rounds for time:
7 toes to bar
7 thrusters
35 double unders
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 4-6 reps)
Accessory: 3 x 15 banded face pulls
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
18 DB walking lunges
15 double DB hang clean
12/10 calorie echo bike or ski
L1: 25/15#
L2: 35/25#
L3: 50/35#
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 4-6 reps)
Accessory: 3 x 12 rower in-outs
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
Buy in: 250m row or ski
Max rounds:
6 hang power snatch
12 box jump overs
L1: 45/35
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Murph Prep (Time)
3 rounds for time:
800m run
75 air squats
50 push-ups
25 pull-ups
*partition your reps however you like within the round
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2 (relay style):
30 minute AMRAP:
30 deadlifts
400m run (split 200m/200m between partners, must tag off or 5 burpee penalty)
30 back squats
400m run (same style)
30 shoulder to overhead
400m run (same style)
Sub ski or bike erg in case of rain
L1: 75/55
L2: 115/85
L3: 175/115
CrossFit9 – CrossFit WOD
Strength
Barbell Glute Bridge (4 x 8-12 reps)
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Warm-up 1-2 sets, then complete 4 challenging sets
Accessory: 3 x 10 split squat per side (no elevation)
Metcon
Metcon (AMRAP – Reps)
16 minute AMRAP:
*5*10*15*20* etc
Power cleans
Toes to bar
*200m run (must run for Rx)
L1: 45/35
L2: 105/75
L3: 155/105
Score = total reps of power cleans and toes to bar