CrossFit9 – CrossFit WOD
Endurance
Running (Checkmark)
Every 5:00 x 3 rounds:
800-meter run
then…
Every 3:00 x 5 rounds:
400-meter run
Weightlifting
Power Clean (7 x 3)
Drop weight from the top each rep
CrossFit9 – CrossFit WOD
Strength
Front Squat (5 Sets:
10-8-8-6-6)
Metcon
Metcon (Time)
5 rounds for time:
20 box jump-overs
20 push-ups
20 pull-ups
CrossFit9 – CrossFit WOD
Weightlifting
Weightlifting (Weight)
Every minute on the minute for 20 minutes:
Minutes 1-5, use a light weight to complete:
1 snatch pull
1 hang power snatch
1 overhead squat
Minutes 6-10, use a light weight to complete:
1 snatch pull
1 low-hang snatch
Minutes 11-20, increase the load if movement is sound and complete:
1 snatch pull
1 squat snatch
Metcon
Metcon (Time)
For time:
Designated calories on the Echo bike
9-6-3
Sandbag ground-to-shoulder
10 min cap
Sub for echo bike = burpees @ double the reps
L3: echo 18-12-6 calories, 100/70+
CrossFit9 – CrossFit WOD
Weightlifting
Weightlifting (Weight)
Every minute on the minute for 20 minutes:
Minutes 1-5, use a light weight to complete:
1 snatch pull
1 hang power snatch
1 overhead squat
Minutes 6-10, use a light weight to complete:
1 snatch pull
1 low-hang snatch
Minutes 11-20, increase the load if movement is sound and complete:
1 snatch pull
1 squat snatch
Metcon
Metcon (Time)
For time:
Cal Echo bike
9-6-3
D-Ball ground-to-shoulder
10 min cap
Sub for echo bike = burpees @ double the reps
L3: echo 18-12-6 calories, 100/70+
CrossFit9 – CrossFit WOD
May the Fourth Be With You
CrossFit9 – CrossFit WOD
May the Fourth Be With You
Duel of Fates (Time)
In Teams of Two
“Always two there are, no more, no less” – Yoda
5 Rounds for time
24 deadlifts
18 hang cleans
12 push jerks
200m run together
Split reps evenly between partners.
Goal is to complete half of each set unbroken (12/12, 9/9, 6/6, directly into the run together)
CrossFit9 – CrossFit WOD
May the Fourth Be With You
Duel of Fates (Time)
In Teams of Two
“Always two there are, no more, no less” – Yoda
6 Rounds for time
24 deadlifts (135/95)
18 hang cleans (135/95)
12 push jerks (135/95)
200m run together
Split reps evenly between partners. Alternate who starts each round.
Goal is to complete half of each set unbroken (12/12, 9/9, 6/6, directly into the run together)
CrossFit9 – CrossFit WOD
Metcon (Time)
For time:
40 toes to bar
4 rope climbs
800-meter run
30 toes to bar
3 rope climbs
400-meter run
20 toes to bar
2 rope climbs
200-meter run
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 Sets:
1 x 5
1 x 10
1 x 15
1 x 20
)
Begin with a heavy set of 5, then reduce the weight each set to complete the sets of 10, 15, 20
Take adequate rest between – each set should be challenging and require 2-3 min rest between
Metcon
Metcon (Time)
For time:
40 toes to bar
4 rope climbs
800-meter run
30 toes to bar
3 rope climbs
400-meter run
20 toes to bar
2 rope climbs
200-meter run
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 Sets:
1 x 5
1 x 10
1 x 15
1 x 20
)
Begin with a heavy set of 5, then reduce the weight each set to complete the sets of 10, 15, 20
Take adequate rest between – each set should be challenging and require 2-3 min rest between
Metcon
Metcon (Time)
For time:
40 toes to bar or weighted sit-ups
4 rope climbs
800-meter run or ski
30 toes to bar or weighted sit-ups
3 rope climbs
400-meter run or ski
20 toes to bar or weighted sit-ups
2 rope climbs
200-meter run or ski
Rope climb sub – rope pull-ups (toe assisted if needed)