CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1

Wave 2:
77% x 3
82% x 2
84% x 1

Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)

Metcon

Metcon (Time)

3 rounds for time:

30/24 calorie bike erg or ski erg

15 hang power cleans
*if no machine available, perform air squats until one is free

L1: 45/35

L2: 95/65

L3: 155/105

Push-ups – Accessory

Push ups – percentage (No Measure)

3 x 60% of your max set

test max set if you don’t know yet

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1

Wave 2:
77% x 3
82% x 2
84% x 1

Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)

Metcon

Metcon (Time)

3 rounds for time:

30/24 calorie bike erg or ski erg

15 hang power cleans
*if no machine available, perform air squats until one is free

L1: 45/35

L2: 95/65

L3: 155/105

Push-ups – Accessory

Push ups – percentage (No Measure)

3 x 60% of your max set

test max set if you don’t know yet

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1

Wave 2:
77% x 3
82% x 2
84% x 1

Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)

Metcon

Metcon (Time)

3 rounds for time:

30/24 calorie bike erg or ski erg

15 hang power cleans
*if no machine available, perform air squats until one is free

L1: 45/35

L2: 95/65

L3: 155/105

Push-ups – Accessory

Push ups – percentage (No Measure)

3 x 60% of your max set

test max set if you don’t know yet

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1

Wave 2:
77% x 3
82% x 2
84% x 1

Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)

Metcon

Metcon (Time)

3 rounds for time:

30/24 calorie bike erg or ski erg

15 hang power cleans
*if no machine available, perform air squats until one is free

L1: 45/35

L2: 95/65

L3: 155/105

Push-ups – Accessory

Push ups – percentage (No Measure)

3 x 60% of your max set

test max set if you don’t know yet

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1

Wave 2:
77% x 3
82% x 2
84% x 1

Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)

Metcon

Metcon (Time)

3 rounds for time:

30/24 calorie bike erg or ski erg

15 hang power cleans
*if no machine available, perform air squats until one is free

L1: 45/35

L2: 95/65

L3: 155/105

Push-ups – Accessory

Push ups – percentage (No Measure)

3 x 60% of your max set

test max set if you don’t know yet

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1

Wave 2:
77% x 3
82% x 2
84% x 1

Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)

Metcon

Metcon (Time)

3 rounds for time:

30/24 calorie bike erg or ski erg

15 hang power cleans
*if no machine available, perform air squats until one is free

L1: 45/35

L2: 95/65

L3: 155/105

Push-ups – Accessory

Push ups – percentage (No Measure)

3 x 60% of your max set

test max set if you don’t know yet

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1

Wave 2:
77% x 3
82% x 2
84% x 1

Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)

Metcon

Metcon (Time)

3 rounds for time:

30/24 calorie bike erg or ski erg

15 hang power cleans
*if no machine available, perform air squats until one is free

L1: 45/35

L2: 95/65

L3: 155/105

Push-ups – Accessory

Push ups – percentage (No Measure)

3 x 60% of your max set

test max set if you don’t know yet

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1

Wave 2:
77% x 3
82% x 2
84% x 1

Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)

Metcon

Metcon (Time)

3 rounds for time:

30/24 calorie bike erg or ski erg

15 hang power cleans
*if no machine available, perform air squats until one is free

L1: 45/35

L2: 95/65

L3: 155/105

Push-ups – Accessory

Push ups – percentage (No Measure)

3 x 60% of your max set

test max set if you don’t know yet

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1

Wave 2:
77% x 3
82% x 2
84% x 1

Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)

Metcon

Metcon (Time)

3 rounds for time:

30/24 calorie bike erg or ski erg

15 hang power cleans
*if no machine available, perform air squats until one is free

L1: 45/35

L2: 95/65

L3: 155/105

Push-ups – Accessory

Push ups – percentage (No Measure)

3 x 60% of your max set

test max set if you don’t know yet

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

In teams of two,

5 rounds for time:

400m run (together)

40 lateral burpee over bar

40 front rack lunges

200m farmers carry (100m each)
L1: 45/35; B/P

L2: 95/65; G/Y

L3: 135/95; R/G