CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2…
Alternating rounds
15 minute AMRAP:
10 single arm devil press
20 air squats
250m row
Rest 4 minutes
In teams of 2…
Alternating rounds
15 minute AMRAP:
100m run
15 KB swing
10 toes to bar
L1: 25/15
L2: 35/25
L3: 50/35
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (5 x 4)
Accessory: Single arm OH KB carry 3 x 50m L/50m R
Metcon
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP:
500m row or ski
20 box jumps
15 sumo deadlift high pull
12 push press
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
12 minute EMOM:
Power clean
+ Hang squat clean
L1: 45/35 – 95/65
L2 & L3: Work up to heaviest possible
Metcon
Metcon (AMRAP – Reps)
4 rounds for time:
15/12 calorie echo bike
12 front squats
5/3 ring muscle ups
L1: 45/35; 5-10 dips
L2: 95/65
L3: 115/85; 7/5 ring muscle-ups
CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 4)
3 x 12 banded glute bridge with 3 second hold at top
Metcon
Metcon (AMRAP – Reps)
10 rounds for time:
100m run
10 pull-ups
5 deadlifts
L1: 95/65; 8 rounds
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Push Press (3 x 4)
Accessory: Banded face pulls 3 x 12
Push Jerk (3 x 2)
Metcon
Metcon (Time)
For time:
10*9*8*7*6*5*4*3*2*1
hang power snatches
burpees over bar
*30 double unders
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds)
28 minute AMRAP:
In teams of 2, alternating rounds:
200m sandbag or D-ball carry*
12 toes to bar
10 front rack lunges
L1: 45/35; 40/30#
L2: 95/65; 60/50#
L3: 115/85; 75+/60#+
*In case of rain: 250m ski or row
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
14 minute EMOM:
1: 1 Turkish get-up (1R/1L)
2: 5/3 strict pull-ups
L1: B/P; rack pull-ups or pendlay rows
L2: G/Y; 5/3 strict pull-ups
L3: R/G; 7/5 strict pull-ups
Metcon
Metcon (AMRAP – Reps)
20 minute AMRAP:
200m sled pull
20 box jumps (24″/20″)
20 DB snatch (10R/10L)
20 wallballs (20//14#)
L1: 20/10+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Skill
Metcon
Bench Press (4 x 10)
Accessory: 3 x 12 Straight arm banded lat pushdown
Metcon (Time)
4 rounds for time:
400m run or 500m row
12 overhead squats
30 sit-ups
L1: 45/35
L2: 95/65
L3: 115/85; 20 GHD sit-ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
5 rounds for reps:
1 minute burpee box jump overs
1 minute KB swings
1 minute rope climbs
1 minute rest
L1: B/P
L2: G/Y
L3: R/G
Finisher
1-Mile Run (Time)
Max Effort 1-Mile Run
or 2000m row