CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
“I Will Survive”
In Teams of 2…
Buy-in: 800m run
100 slam balls
80 pull-ups or ring rows
60 front rack lunges
50 burpees over bar
60 shoulder to overhead
80 box jumps or step-ups
100 double unders
Cash out: 1000m row
L1: 65/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
Superset:
Barbell hip thrusts
4 x 10
Bulgarian split squats
4 x 10 (10L/10R)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
30 wallballs (20/14#)
20/15 calorie echo bike or 25/20 calorie row
10 single arm DB hang clean + jerk (5R/5L)
L1: 15/10+
L2: 50/35
No L3
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
EMOM 14:
1: 2 turkish get-ups (1R/1L)
2: 3-6 strict pull-ups or 8 rack pull-ups
L1: B/P+
L2: Y/B+
L3: G/Y+
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
15 toes to bar
10 deadlifts
5 power snatches
L1: 45/35
L2: 95/65
L3: 115/85
Metcon (Weight)
Immediately followed by…
5 minutes to find today’s heavy squat snatch
CrossFit9 – CrossFit WOD
Metcon
Moore (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
1 Rope Climb, 15′
Run 400m
Max Rep Handstand Push-ups
In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011
To learn more about Moore click here
L1: Max rep push-ups or hands-elevated push-ups
Finisher
5 Minute Ski Test (AMRAP – Reps)
As many calories as possible in 5 minutes.
CrossFit9 – CrossFit WOD
Skill
Back Rack Lunge (5 x 5 (per leg))
3 x 10 single leg deadlift (per leg)
Metcon
Metcon (Time)
For time:
60/50 calorie row
40 KB swings
30 burpees over bar
20 back squats
10 ring muscle-ups
L1: 45/35; B/P; 20 ring or box dips
L2: 135/95; G/Y
L3: 185/125; R/G; 15 ring muscle-ups
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 8)
3 x 15 tricep pushdowns
Pendlay Row (3 x 8)
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP:
Buy-in: 25/20 calorie echo bike or 27/24 calorie ski
9 power cleans (95/65)
9 shoulder to overhead (95/65)
2 minutes rest
5 minute AMRAP:
Buy-in: 25/20 calorie echo bike or 27/24 calorie ski
6 power cleans (115/85)
6 shoulder to overhead (115/85)
2 minutes rest
5 minute AMRAP:
Buy-in: 25/20 calorie echo bike or 27/24 calorie ski
3 power cleans (155/105)
3 shoulder to overhead (155/105)
L1: 45/35; increase as appropriate
L3: 135/95; 185/125; 205/135
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
20th Anniversary 9/11 Memorial WOD:
In teams of 2…
20 rounds for time:
9 thrusters
11 pull-ups
Cash out: 2001m run or ski (together)
L1: 45/35 or DBs
L2: 75/55
L3: 95/65
*One partner completes a full round while the other partner rests, then switch.
CrossFit9 – CrossFit WOD
Skill
Back Squat (6 x 3)
Accessory: 3 x 12 good mornings
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
2-4-6-8-10-12-14 etc
Bench press
Calorie ski or echo bike
L1: 45/35+
L2: 115/65+
L3: 155/95+
Score = reps of bench press accumulated
Rest 2 minutes
Metcon (AMRAP – Reps)
8 minute AMRAP:
2*4*6*8*10*12*14* etc
front rack lunges per leg
*30 double unders
L1: 45/35
L2: 95/65
L3: 115/85
Score = total lunge reps accumulated (per leg)
CrossFit9 – CrossFit WOD
Skill
Clean Complex (Spend 15 minutes working up to a heavy complex)
1 Power Clean +
1 Squat Clean
Metcon
Metcon (Time)
4 rounds for time:
400m run
25 medball cleans (20/14#)
12 deadlifts
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
“Kabul 13”
2021m row or ski
then…
13 rounds:
8 snatches (115/85#)
26 ab-mat sit-ups
L1: 45/35
L2: 115/85
L3: no Rx+