CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 4)
Accessory: 3 x 12 banded low row
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
5 Power snatch
10 Toes to bar
15/12 Calorie echo bike
L1: 45/35
L2: 105/75
L3: 115/85
Accessory: 3 x 12 banded low row
15 minute AMRAP:
5 Power snatch
10 Toes to bar
15/12 Calorie echo bike
L1: 45/35
L2: 105/75
L3: 115/85
20 minute cap
2 x 800m run or ski
1:1 Rest, if 800m takes 4:00, rest 4:00.
Score = slowest
6 rounds for time:
6 D-ball over shoulder
12 alternating pistol squats
200m D-ball carry
L1: 40/30#
L2: 60/50#
L3: 70+#/60+#
20 minutes
For time:
*18*15*12*9*
Hang power clean
Ring dips
*30 double unders
L1: 45/35
L2: 115/85
L3: 135/95; 50 double unders
18 minutes
Accessory: Rower in-outs 3 x 10 (per side)
5 rounds for time:
350m row or ski
8 shoulder to overhead
10 chest-to-bar pull-ups
L1: 45/35
L2: 105/75
L3: 155/105; 5/3 bar muscle-ups
In teams of 2…
30 minute AMRAP:
400m run
50 wallballs
40 box jumps
30 alternating DB snatch
20 burpees over DB
100 double unders
L1: 25/15+
L2: 35/25+
L3: 50/35+
Accessory: 3 x 10 b-stance deadlift per side
5 minute AMRAP:
30 air squats
20 push-ups
10 power cleans (L2: 95/65)(L3: 115/85)
Rest 2 minutes
5 minute AMRAP:
30 air squats
15 HSPUs
8 power cleans (L2: 115/85)(L3: 155/105)
Rest 2 minutes
5 minute AMRAP:
30 air squats
10 strict HSPUs
6 power cleans (L2: 135/95)(L3: 185/125)
L1: 45/35
1 Hang Squat Snatch
+ 1 Hang Power Snatch
For time:
18-15-12-9-6-3
Deadlift
Toes to bar
Calorie echo bike
L1: 95/65
L2: 205/135
L3: 225/155
For time:
3,000m bike erg
75 KB swings
1,000m row
60 wallballs
800m run
45 pull-ups
18-20 minutes
3 x :30/side banded clamshell hold
8 rounds for time:
200m run
6 shoulder to overhead
6 bar facing burpees
L1: 45/35
L2: 105/75
L3: 155/105
In teams of 2, alternating rounds…
15 minute AMRAP:
100m run
8 burpee box jumps
10 alternating DB snatch
Rest 3 minutes
15 minute AMRAP:
150m ski
15 slam balls
20 air squats
L1: 25/15+; 15# slam ball
L2: 35/25+; 25/20#+ slam ball
L3: 50/35+; 30/25#+ slam ball