CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
10 minute AMRAP:
2(+2) calorie ski or row
2(+2) thrusters
2(+2) sit-ups
2 minute rest
10 minute AMRAP:
12 calorie ski/row
16 KB swings
24 mountain climbers
32 ground to jump and touch
2 minutes rest
10 minute AMRAP:
10 ring rows
10 burpees
200m run
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In Teams of 2…
28 minute AMRAP:
40 calorie ski
30 hang power cleans
400m run (together)
30 back squats
40 calorie row
30 pull-ups
L1: 45/35+
L2: 115/85+
L3: 175/115; chest-to-bar
CrossFit9 – CrossFit WOD
Skill
Sled Push
Heaviest Possible One Way
Metcon
Metcon (AMRAP – Reps)
16 minute alternating EMOM:
1. 10/8 calorie echo bike
2. 15 deadlifts
3. Max burpee box jumps
4. Rest
L1: 95/65+; 10/8 calorie bike erg
L2: 205/135+
L3: 225/155+
Score = total number of burpee box jumps
CrossFit9 – CrossFit WOD
Skill
Bench Press (1 rep max)
Metcon
Metcon (Time)
3 rounds for time:
25 DB push jerks
50 double-unders
25 DB rack squats
50 double-unders
L1: 15/10+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Metcon
Luke (Time)
For Time:
400m Run
15 Clean and Jerks, 155#
400m Run
30 Toes-To-Bar
400m Run
45 Wall-Ball Shots, 20#
400m Run
45 Kettlebell Swings, 53#
400m Run
30 Ring Dips
400m Run
15 Weighted Lunge Steps, 155#
400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke click here
CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 5)
Accessory: 3 x 10 stagger stance RDL (per leg)
Metcon
Metcon (Time)
For time:
9*12*15*21*
Front squat
Calorie echo bike or ski
*12 burpees over bar
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Strict Press (4 x 6)
Accessory: 4 x 15 banded face pulls
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
400m ski or 500m row
15 hang power snatches
200m farmer carry
L1: 45/35; B/P
L2: 95/65; G/Y
L3: 115/85; R/G
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
1. 14 minute AMRAP:
Partner A:
8 burpee box jump
12 front rack lunges
Partner B: Calorie ski
Partners A & B alternate after 1 full round
3 minutes rest
2. 14 minute AMRAP:
Partner A:
10 pull-ups
12 overhead squats
Partner B: Calorie row
Partners A & B alternate after 1 full round
L1: 45/35; ring rows; front squats
L2: 75/55
L3: 95/65
Score = accumulated calories over both amraps
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 6)
Metcon
Metcon (Time)
For time:
800m run
75 wallballs (20/14#)
400m sled pull
75 KB swings
2000m row
L1: B/P (25/20)
L2: G/Y (50/35)
L3: R/G (Russian)
CrossFit9 – CrossFit WOD
Skill
Handstand Practice (20 minutes to practice)
Get upside down!
Wall handstands
Stationary handstands
Handstand push-ups
Handstand walks
Metcon
Metcon (Time)
10 rounds for time:
100m run
8 thrusters
8 toes to bar
L1: 45/35
L2: 75/55
L3: 95/65