CrossFit9 – CrossFit WOD
Skill
Double-Unders (5 minute AMRAP)
7-10 minutes practice,
Then 5 minute AMRAP DUs
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 2:
20 minute AMRAP:
50 wallball
50 calorie row
50 box jump
50 DB snatch (25/25)
50 HSPU
10 M-up or 30 ring dips
L2: 50/35
CrossFit9 – CrossFit WOD
Skill
Split Jerk (1 rep max)
Metcon
Metcon (Time)
For time:
400m run
15 clean & jerk
400m run
12 clean & jerk
400m run
9 clean & jerk
400m run
L1: 45/35
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
10 minute EMOM:
3 hang squat snatch
L1: 45/35
L2: 95/65
L3: 115/85
Metcon
Metcon (Time)
For time:
1000m row
40 pull-up
30 OHSQ
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
Tabata (20 seconds on/10 seconds off)
1. Air squat
Rest 1 minute
2. OH lunge with plate
Rest 1 minute
3. Ski or bike erg
Rest 1 minute
4. Devil press
5-6 minute rest
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
200m run
14 hammer hit
14 KB swing (G/Y)
24 russian twist with plate
CrossFit9 – CrossFit WOD
Skill
Squat Clean (1 rep max)
Metcon
Metcon (Time)
4 rounds for time:
400m bike erg
15 thruster
12 burpees
rest 2 min after each round.
L1: 45/35 or DB
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Strict Press (5 x 3)
Metcon
Metcon (Time)
4 rounds for time:
200m single arm farmer carry
350m row
15 push up
12 deadlift
L1: Y/B; 115/75
L2: G/Y; 205/135
L3: R/G; 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
4 rounds for time:
400m run or 500m row
20 sit-up
15 HSPU
12 KB swing
10 burpees
L1: Y/B
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (10 x 2)
(L+R=2)
Metcon
Metcon (Time)
For time:
10*9*8*7*6*5*4*3*2*1
Bench Press
* = 25 Medball Clean
L1: 45/35 or DB
L2: 135/75
L3: 185/95 or bodyweight
CrossFit9 – CrossFit WOD
Skill
Front Squat (5 x 20)
Metcon
Metcon (Time)
6 rounds for time:
10 deadlift
200m run
2 rope climb
L1: 45/35; ground to standing
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
11 minute AMRAP:
10 landmine squat
12 box jump
24 DB SH2OH
L2: 35/20+
3 minutes rest
11 minute AMRAP:
8/6 calorie assault bike
12 KB SWING
24 KB lunges
L2: G/Y
3 minutes rest
11 minute AMRAP:
10 slam ball
12 shoulder tap
24 bicycle crunches