CrossFit9 – CrossFit WOD
Skill
Back Squat (6 x 3)
Metcon
Metcon (Time)
For time:
1 mile run
50 toes to bar
30 hang squat cleans
L1: 45/35
L2: 115/85
L3: 155/105
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 4)
3 x 10 single arm high pull per arm between sets
Push Press (3 x 3)
Metcon
Metcon (AMRAP – Reps)
21*15*9*6*
Hang power snatch
Wallball (x2 = 42, 30, 18, 12)
*3/2 bar muscle ups
L1: 45/35+; 10 ring dips
L2: 75/55+;3/2 bar muscle ups
L3: 95/65+; 5/3 bar muscle ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2:
30 minute AMRAP:
4-way sled push across parking lot
30 back rack reverse lunges (30R/30L)
30 burpees over bar
30 thrusters
200m run (together)
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
12 minute EMOM:
Power snatch
+ Overhead squat
L1: 45/35
L2 & L3: Work up to a heavy complex over 12 minutes.
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
15/12 calorie ski or 12/10 calorie echo bike
12 front squats
Max handstand push-ups
*score = total reps of HSPU
L1: 45/25; Max push-ups
L2: 95/65; Max handstand push-ups
L3: 135/95; Max deficit handstand push-ups
CrossFit9 – CrossFit WOD
Skill
Pistol practice (No Measure)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Finisher
5 Minute Ski Test (AMRAP – Reps)
As many calories as possible in 5 minutes.
CrossFit9 – CrossFit WOD
Skill
Bench Press (4 x 8)
Accessory: 3 x 15 banded tricep extension
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
18 box jumps
15 calorie ski or row
12 deadlifts
9 push jerks
L1: 45/35
L2: 105/75
L3: 155/105
CrossFit9 – CrossFit WOD
Skill
Back Squat (6 x 3)
Accessory: banded lateral walks 3 x 15 per side
Metcon
Metcon (Time)
3 rounds for time:
400m run
20 chest-to-bar pull-ups
10 power cleans
L1: 45/35
L2: 115/85
L3: 185/125
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