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CrossFit9 – CrossFit WOD Skill Handstand Practice (15-20 minutes) Get upside down! Wall handstands Stationary handstands Handstand push-ups Handstand walks Metcon Metcon (AMRAP – Reps) 4 x 3 minute AMRAP: 12/10 calorie echo bike or ski 15 front squat Max HSPUs Rest 90 seconds between *score = total HSPUs L1: 45/35 L2: 105/75 L3: 135/95… Read more »

CrossFit9 – CrossFit WOD Strength Barbell Glute Bridge (4 x 6-8 reps with 3-second pause at the top of each rep Accessory: 3 x 12 DB RDL ) Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s Metcon Metcon (Time) 4 rounds for time: 2-way sled push 10 bench press 12 pistol squats 15 DB sit-ups L1: 45/35; 25/15+ L2: 135/75;… Read more »

CrossFit9 – CrossFit WOD Metcon Metcon (Time) For time: *10*20*30*40* Single arm DB hang clean + press Box jumps *12 toes to bar L1: 25/15+ L2: 35/25+ L3: 50/35+ Finisher 400m Farmer’s Carry (Time) L1: B/P L2: G/Y L3: R/G

CrossFit9 – CrossFit WOD Olympic Weightlifting Metcon (Weight) E2MOM x 8: 2 squat snatches *Work up in weight each round. Record highest weight as score *If going light, go for EMOM. Metcon 15 minute AMRAP: 500m row 15 deadlifts 20/15 push-ups L1: 95/65; box push-up L2: 205/135 L3: 225/155

CrossFit9 – CrossFit WOD Front Squat (4 x 6-8 reps) Accessory: 3 x 15 banded glute bridge Metcon (Time) 8 rounds for time: 2/1 bar muscle up 8 hang power clean 20 wallballs L1: 45/35 L2: 115/85 L3: 155/105 Strength Metcon

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 32 minute AMRAP: 400m run (together) 40 KB swings 40 ring dips 400m run (together) 40 thrusters 40 pullups L1: 45/35; 25/20+ L2: 95/65; 50/35+ L3: 105/75; 70/50+

CrossFit9 – CrossFit WOD Weightlifting Metcon (Weight) 21 minute EMOM: 1 power clean 1 hang clean 1 front squat *In the same minute L1: 45/35 L2: 135/95 L3: 185/125 Metcon Metcon (Time) For time: 300 double unders 50 slam balls 50 calorie row *write slam ball weight in score comments

CrossFit9 – CrossFit WOD Strength Bench Press (4 x 3-5) Accessory: 3 x 15 banded face pulls Metcon Metcon (AMRAP – Reps) 4 rounds x 1 minute stations, each for reps: 1. Hang power snatch 2. Burpees over bar 3. Calorie echo bike or ski 4. Rest L1: 45/35 L2: 75/55 L3: 95/65Athletes may start… Read more »

CrossFit9 – CrossFit WOD Metcon Metcon (Time) For time: 1 mile run 30 deadlift 60 KB swing 90 wallballs (20/14#) L1: 95/65 L2: 205/135 L3: 225/155 All equipment for each athlete should be contained to one mat—BB, KB and WB

CrossFit9 – CrossFit WOD Strength Barbell Glute Bridge (4 x 8-10) Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40sAccessory: 3 x 15 banded good morning Metcon Metcon (Time) For time: 1000m row 30 back rack lunges 60 sit-ups 750m row 20 back rack lunges 50 sit-ups 500m row 10 back rack lunges 40 sit-ups L1: 45/35 L2: 95/65+ L3: 115/85+… Read more »