CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 3-5)
Accessory: 3 x 10 Cossack squat
Metcon
Metcon (AMRAP – Reps)
12 minute AMRAP:
3 power cleans
6 toes to bar
30 double unders
L1: 45/35
L2: 115/85
L3: 185/125
220728
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 3-5)
Accessory: 3 x 12 banded pull aparts
Metcon
Metcon (AMRAP – Reps)
15 minute AMRAP:
1 mile run
In the remaining time…
2 push-ups
2 wallballs (20/14#)
4 push-ups
4 wallballs
6 push-ups
6 wallballs
…
Score = total reps of push-ups and wallballs
220727
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
1000m bike erg
15 D-ball squats
500m ski
15 D-ball over shoulder
5/3 rope climbs
L1: 40/30+
L2: 60/50+
L3: 70/60+
220726
CrossFit9 – CrossFit WOD
Strength
Front Squat (4 x 8-10 )
Increase weight or reps from last week.
Accessory: 3 x 10 single leg deadlifts per side
Front Squat (4 x 8-10 )
Increase weight or reps from last week.
Accessory: 3 x 10 single leg deadlifts per side
Metcon
Compare to 210209
Metcon (Time)
“The Quick and the Dead”
For Time:
3-9-15-21-15-9-3
Deadlifts
Box Jumps (24/20 in)
L1: 45/35
L2: 205/135
L3: 225/155
220725
CrossFit9 – CrossFit WOD
Strength
Metcon (Weight)
E2MOM* x 8 rounds:
2-3 squat snatch
*Every 2 minutes on the minute
**Work your way up to a heavy set, no maxing
Metcon
Metcon (Time)
For time:
21-15-9
KB snatches (R)
KB snatches (L)
Pull-ups
L1: B/P; DB snatches 20/15#
L2: G/Y; 50/35#
No L3
Finisher
220723
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2…
28 minute AMRAP:
40 calorie echo bike
40 front rack lunges
40 toes to bar
40 calorie ski
40 thrusters
L1: 45/35; hanging knee raise
L2: 95/65
L3: 115/85
220722
CrossFit9 – CrossFit WOD
Stamina
Metcon (Time)
6 rounds:
250m row
Rest double the time it took you to row each interval between.
Score = fastest
Metcon
Metcon (Time)
3 rounds for time:
200m sled pull
25 sit-ups
12 bench press
8/6 strict pull-ups
L1: 45/35
L2: 135/65; 3/2x45lb
L3: 185/95; 4/3x45lb
220721
CrossFit9 – CrossFit WOD
Strength
Barbell Glute Bridge (4 x 8-10 reps)
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Banded lateral steps (bands on ankles)
Metcon
Metcon (AMRAP – Reps)
16 minute AMRAP:
2*4*6*8*10*12* etc
KB swings
Wallballs
*12/10 calorie ski or echo bike
L1: B/P
L2: G/Y; 20/14lb WBs
L3: R/G; 25/20lb WBs
220720
CrossFit9 – CrossFit WOD
Metcon
Finisher
“Zachary Tellier” (Time)
For Time:
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
400M D-Ball Carry (Time)
Run-Walk 400M as quickly as possible with D-Ball
L1: 40/30+
L2: 50/40+
L3: 70/60+
DO NOT DROP ON PAVEMENT
220719
CrossFit9 – CrossFit WOD
Strength
Push Jerk (20 minutes to find today’s 1 rep max)
Metcon
Metcon (Time)
For time:
1 mile run or 2000m row
30 power cleans
4000m bike erg or 100 calorie echo bike
L1: 45/35
L2: 105/75
L3: 155/105