CrossFit9 – CrossFit WOD

Metcon

Team Workout (Time)

In Teams of 2

5 rounds for time:

20 Front Rack Lunges

40 Cal Row

60 Burpee over bar
TC: 30 minutes

Score: Time

L1: 45/35

L2: 95/65

L3: 135/95

()

CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 5)

Metcon

Metcon (Time)

For time

100 Double Unders

50 Toes to Bar or GHD Sit-Ups

40 DB Snatch (50/35)

30 Kettlebell Swings (G/Y)

20 Handstand Push-Ups

10 Cal Echo Bike

100 Double Unders
Rx: As written

CrossFit9 – CrossFit WOD

Weightlifting

Snatch (5 sets @80-85%
2 Squat Snatch
1 OH Squat

Rest 2 minutes between sets)

Score: Weight

Metcon (AMRAP – Reps)

Tabata Interval

8 Rounds each for max reps – 20 sec work/ 10 sec rest

Burpees

Air Squat

Push-up

Echo bike
Rest 1 Minute Between Stations

Score = total reps

CrossFit9 – CrossFit WOD

Strength

Back Squat (4 @80%
3 @85%
2 @87%
4 @85%
3 @87%
2 @90%
Rest 2 minutes between sets)

TC: 18 minutes

Score: Weight

Scaling Options

6 x 3 @ Tempo @ RPE 6/10

Metcon

Metcon (Time)

For Time:

200m Run

15 Clean and Jerk (115/85)

200m Run

9 Clean and Jerk (135/95)

200m Run

6 Clean and Jerk (165/105)

200m Run

3 Clean and Jerk (185/125)
Scale weight appropriately

L1: same weight for all sets

CrossFit9 – CrossFit WOD

Weightlifting

Clean (6 x 2
1 Squat Clean + 1 Front Squat

Rest 2 minutes between sets)

TC: 20 minutes

Score: Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

2-4-6-8-10…

Box Jump

Wall Balls
Score: Rounds & Reps

L3: 30/24 inch

CrossFit9 – CrossFit WOD

Skill

Overhead Squat (7 x 2)

21 minutes to squat

Metcon

Metcon (Time)

21-15-9

Cal Row

Front Squat
L1: 45/35

L2: 115/85

L3: 135/95

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of Two,

30 Minute AMRAP

50 Box Jump Over

30 Hang Clean

20 Bar Muscle-ups

30 Handstand Push-Up

50 Burpees
L1: 45/35; 40 Ring Rows or Jumping Pull-ups; Push-ups

L2: 115/85

L3: 155/105

CrossFit9 – CrossFit WOD

Gymnastics

Gymnastics (Checkmark)

Negative Ring Muscle-ups

5 x 1 rep

Rest as needed between reps

Metcon

Metcon (Time)

For time

150-100-50 Double-unders

50-30-10 Cal Row/Echo

50-30-10 DB Snatch
L1: 100-75-50 Single under

30-20-10 Cals

30-20-10 DB Snatch @ 25/15lbs

L3: DB Snatch 50/35lbs

Extra Accessory

Extra Accessory (Checkmark)

Power Conditioning

EMOM 9 minutes

Min 1: 10 Cal Row @damper 10 + hard

Min 2: 4 Tall box jumps

Min 3: 10 Band resisted jumping squats

CrossFit9 – CrossFit WOD

Weightlifting

Overhead Squat (5 x 3)

Metcon

Metcon (Time)

3 Rounds for time:

400m Run

30 Toes to Bar

Extra Accessory

Finisher (Weight)

2 minute max KB Swing

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (Squat Clean and Split Jerk
)

6 x 2 singles – no cycling reps

Metcon

Metcon (Time)

30-20-10

Back Squats

Cal Row
L1: 45/35; 20-15-10

L2: 135/95

L3: 185/125