CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (1 rep Max)

Scaling Options

6 x 2

Metcon

Metcon (5 Rounds for time)

16 Minute AMRAP

50 Double Under

15 Hollow Rocks

15 Push Press

15/12 Cal Echo Bike
L1: 45/35; Single under

L2: 95/65

L3: 135/95

Extra Accessory

Lower Accessory (Checkmark)

3 sets

50′ Death march

60 sec Weighted Wall sit

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CrossFit9 – CrossFit WOD

Gymnastics

Gymnastics (Time)

For time

30 Ring Muscle-ups

Alternative Option for

Strength Development:

5 x 5 Strict Pull-ups, or 3-5 sec Negatives

Rest 2-3 minutes between sets
TC: 6 minutes

Score: Time

L1: For Time:

30 Ring Rows + 30 Push-ups

L2: 20 Jumping RMU

Metcon

Metcon (Time)

5 Rounds for Time:

200m Run

12 Front Rack Lunge (6/6)
TC: 15 minutes

Score: Time

L1: 45/35

L2: 95/65

L3: 135/95

Extra Accessory

Upper Accessory (Checkmark)

3 sets

12 Pendlay Rows

12 DB pullovers

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CrossFit9 – CrossFit WOD

Weightlifting

Snatch (1 rep Max)

Scaling Options

6 x 2 moderately heavy

Focus on technique

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

20/15 Cal row

15 Hang power cleans

10 Burpee over bar
L1: 15/10 Cal; 10 HPC 45/35lbs;

6 Burpees

L2: 75/55

L3: 115/85

Extra Accessory

Post Chain (Checkmark)

3 sets

10 Tall kneeling M pulls

10/10 Seated hamstring curls

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CrossFit9 – CrossFit WOD

Metcon

Team Workout (Time)

In Teams of 2

A) 60*40*20

Devil Press

Push-Up

*200m per person (you go, I go)

Rest 3 minutes

B) 60*40*20

Synchro Hang clean and Push press Right

Synchro Hang clean and Push press Left

*150 Air squats

Rest 3 minutes

C) 100 Cal Sprint

Row or Echo (you go, I go)
L1: 15/10

L2: 35/25

L3: 50/35

TC: 35 minutes

CrossFit9 – CrossFit WOD

Weightlifting

Front Squat (1 rep Max)

TC: 20 minutes

Score: Weight

Scaling Options

6 x 2 @ moderate

Metcon (Time)

For time

50 Box jumps 24/20”

50 Slam Balls

50 Cal Row

50 V-ups

50 Wall balls 20/14 lbs
TC: 18 minutes

Score: Time

L1: 10/8; 40 box jumps; 40 cal row; 40 WBs

L2: 20/14

Extra Accessory

Upper Accessory (Weight)

3 sets

10 DB Bench Press

10 Tall kneeling Banded angel

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CrossFit9 – CrossFit WOD

Weightlifting

Shoulder Press (1 rep Max)

TC: 16 minutes

Score: Weight

Scaling Options

8 x 1 @ moderate

Metcon

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
TC: 10 minutes

Score: Time

Intermediate

Jumping Ring muscle ups

Squat Snatch @ 95/65lbs

Extra Accessory

Core (Time)

30-20-10

V-ups

Sky touches, Feet raised

1/2 turkish get up

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CrossFit9 – CrossFit WOD

Weightlifting

Deadlift (1 rep Max)

TC: 16 minutes

Score: Weight

Scaling Options

6 x 2 @ moderate

Metcon

Metcon (4 Rounds for time)

Every 3 mins x 4 Rounds:

15 Hang clean

15 Toes to Bar

15 Bar facing burpees
L1: 45/35

L2: 95/65

L3: 115/85

Extra Accessory

Post Chain (Checkmark)

3 sets

12/12 Box Hamstring Curls

60 sec/side Side plank

CrossFit9 – CrossFit WOD

Weightlifting

Bench Press (1 rep max)

TC: 16 minutes

Score: Weight

Scaling Options

Beginner:

8 x 1 @ moderate

Metcon

Metcon (Time)

5 RFT

20 KB Swings

400m Run
TC: 18 minutes

Score: time

L1: B/P +

L2: G/Y +

L3: R/G +

Extra Accessory

Upper Accessory (Weight)

3 sets

8 Double DB Pullover

30-45 sec Hollow body hold

15 Banded Skull Crushers*

*Hold every rep for 2 seconds at peak contraction

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CrossFit9 – CrossFit WOD

Weightlifting

Back Squat (1 rep max)

TC: 20 minutes

Score: Weight

Scaling Options

Beginner:

6 x 2 @ moderate

Metcon

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
TC: 10 minutes

Score: time

Scaling Options

4 min row cap – max meter

30 Thrusters @ 45/35 lbs

20 Jumping pull ups or 15 pull-ups

Extra Accessory

Core (Checkmark)

Dragon flags

5 x 5

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CrossFit9 – CrossFit WOD

Metcon

Team WOD (Time)

In Teams of Two

30 Minute AMRAP

40 Pistols or SL squat variation

40 Burpees

40 Cal Row

40 Toes to Bar

40 Shoulder to Overhead

40 Cal Ski