CrossFit9 – CrossFit WOD
Strength
Front Squat (5 x 5)
Accessory: 3 x 12 DB Romanian Deadlift
Metcon
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1
Chest To Bar Pull-ups
Thrusters
L1: 45/35
L2: 75/55
L2: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
Teams of 2 (one partner works at time):
For time:
800m run (together)
200 air squat
60 calorie ski
150 push-ups
50 calorie echo bike
50 pull-up
800m run (together)
40 minute time cap
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (1 rep max)
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Finisher
Metcon (Time)
3 rounds:
1 minute plank
15 bicep curls
10 tricep extensions
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
14 minute EMOM:
ODD: 8 bench press
EVEN: 1 turkish get up (1R/1L)
L1: 45/35; B/P
L2: 95/65; G/Y
L3: 135/95; R/G
Metcon
Metcon (Time)
5 rounds for time:
21/15 calorie echo bike or ski
1 round of DB “DT”
L1: 25/15+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Skill
Rope Climb (Rope Climb Practice 15 minutes)
Metcon
Metcon (Time)
3 rounds for time:
35/30 calorie row
200m farmer carry
4 rope climbs
CrossFit9 – CrossFit WOD
Skill
18-20 minutes
Front Squat (4 x 6)
Accessory: 3 x 15 banded glute bridge
Metcon
Metcon (Time)
Compare to 190114
For time:
50 double unders
30 hang power cleans
30 push-ups
75 double unders
20 hang power cleans
20 push-ups
100 double unders
10 hang power cleans
10 push-ups
L1: 45/35, keep same weight
L2: 95/65; 115/85; 135/95
L3: 115/85; 135/95; 165/125
CrossFit9 – CrossFit WOD
Skill
18-20 minutes
Push Jerk (3 x 3)
3 x 10 banded face pulls
Split Jerk (3 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
3 Front Squats
3 Burpee Pull-ups
6 Front Squats
6 Burpee Pull-ups
9 Front Squats
9 Burpee Pull-ups
[Add 3 Reps Per Round]
L1: 45/35
L2: 95/65
L3: 115/85
3 minutes rest
1-Mile Run (Time)
Max Effort 1-Mile Run
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP:
200m run
22 slam balls
20 toes to bar or hanging knee raise
22 calorie echo bike or bike Erg
20 single arm DB hang clean and jerk (11R/11L)
22 DB weighted sit-ups
Finisher:
400m farmer carry
CrossFit9 – CrossFit WOD
Metcon
Blake (Time)
4 Rounds for time of:
100′ Walking lunge, 45lb plate overhead
30 Box jumps, 24”
20 Wall-Ball Shots, 20#
10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here
For 9FITTERS: 10 strict press or 15 push-ups
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
12 minute EMOM:
1 power snatch
+ 1 hang power snatch
Work your way up to a heavy complex
Metcon
Metcon (Time)
3 rounds for time:
200m sled pull
25 sit-ups
12 bench press
5/3 ring muscle ups
L1: 45/35; 10 ring dips; jumping muscle ups
L2: 95/65; 3×45/2×45
L3: 135/95; 4×45/3×45