CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of Two,

For time:

800 meter run

80 KB swings (35/53 lb)

80 KB walking lunges

800 meter run
Run together, and split KB work as desired.

CrossFit9 – CrossFit WOD

Barbell Strength

Choose either barbell strength or gymnastics strength for today

Bench Press (5 x 3)

Superset with:

Bent over Row

5 x 3

Gymnastics Strength

Weighted Pull-ups (5 x 3)

Superset with:

Weighted Dips

5 x 3

Metcon

Metcon (Time)

10 rounds for time:

10/8 Echo Cal Bike or Ski

10 toes to bar

CrossFit9 – CrossFit WOD

Barbell Strength

Choose either barbell strength or gymnastics strength for today

Bench Press (5 x 3)

Superset with:

Bent over Row

5 x 3

Gymnastics Strength

Choose either barbell strength or gymnastics strength for today

Weighted Pull-ups (5 x 3)

Superset with:

Weighted Dips

5 x 3

Metcon

Metcon (Time)

10 rounds for time:

10/8 Echo Cal Bike or Ski

10 toes to bar

CrossFit9 – CrossFit WOD

Endurance

Metcon (Time)

10 sprint intervals:

250m/200m Ski-erg or Bike erg

Rest 2:1
Score = slowest time

Metcon

Metcon (Time)

For Time:

10*10*7*7*4*4*1*1

Back Squat

200m Run

Sets of 10: 135/95

Sets of 7: 165/115

Sets of 4: 185/125

Sets of 1: 225/155

Endurance

CrossFit9 – CrossFit WOD

Endurance

Metcon (Time)

10 sprint intervals:

250m/200m Ski-erg or Bike erg

Rest 2:1
Score = slowest time

Metcon

Metcon (Time)

For Time:

10*10*7*7*4*4*1*1

Back Squat

200m Run

Sets of 10:

L2: 95/65; L3: 135/95

Sets of 7:

L2: 115/85; L3: 165/115

Sets of 4:

L2: 135/95; L3: 185/125

Sets of 1:

L2: 165/115; L3: 225/155

CrossFit9 – CrossFit WOD

Skill

CF Open Skill Prep (Checkmark)

Every 2:00 for 10 Minutes (5 Rounds total)

30 double-unders

+3 wall walks
*Scale reps up or down based on ability level (ex. 50 DUs + 5 WWs)

Goal:

Open speed prep – aim for quick transitions and challenging work interval

Metcon

Metcon (Time)

5 rounds for time:

2 rope climbs

10 Bench Press

20 box jumps (20/24 in)
Step down from the box

L1: 95/65+

L2: 135/95+

L3: 185/125+

CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (5 x 3)

Compare to your 5 x 3 conventional deadlifts last week

Metcon

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.

CrossFit9 – CrossFit WOD

Weightlifting

Hang Squat Snatch (5 x 2
Increase weight each set)

OR

5 x 5 for extra practice reps

Metcon

Metcon (Time)

3 rounds for time:

15 hang power snatches (95#/65#)

15 chest-to-bar pull-ups

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 2

30 minute AMRAP

9 Deadlifts (155#/100#)

12 Pushups

15 Box jumps
What’s the open?

Note original workout was 15 min

CrossFit9 – CrossFit WOD

Strength

Back Squat

Metcon

Metcon (No Measure)

Ring Muscle Up

30 DB Snatches

40 SA OH Walking lunges

500m Row