CrossFit9 – CrossFit WOD
Metcon (Time)
5 rounds with a partner:
60 double-unders, each at the same time
50 burpees, total at the same time
400-m run, together
30 alternating single-leg squats, split reps as needed with partner
CrossFit9 – CrossFit WOD
Hang Power Clean (10 Minute EMOM
1 hang power clean)
Build to a heavy 1 rep
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
5 power cleans (heavy)
10 toes-to-bars
L2: 185/125
L3: 205/135
CrossFit9 – CrossFit WOD
Shoulder Press (4 x 3)
Push Press (4 x 2)
Push Jerk (4 x 1)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 calories on any machine
8 ring dips
6 single-arm Russian KB swings per arm
CrossFit9 – CrossFit WOD
Overhead Squat (Build to a heavy single
)
Metcon (Time)
3 rounds for time:
20 chest-to-bar pull-ups
10 overhead squats (125/185 lb
CrossFit9 – CrossFit WOD
Skill / Warm Up (Checkmark)
8 sets:
:20 double-unders
:10 rest
Or any version of jump rope that you would like to practice
If no jumping, then hollow hold or hollow rocks
Metcon (Time)
For time:
100-calorie row
100 box jump-overs
1,000-m run
CrossFit9 – CrossFit WOD
Weighted Pull-ups (7 x 3 weighted pull-ups or strict pull-up strength work
– Rest 1:00-2:00 between sets.)
Scaling
consistent sets of strict reps
chin over bar holds
negative pull-ups
toe spot pull-ups
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Scaling
115/75lbs
75/55lbs
Incline Push-ups
CrossFit9 – CrossFit WOD
Small (Time)
3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here
Partner style
CrossFit9 – CrossFit WOD
Deadlift (
Deadlift
3-3-3-3-3
)
Metcon (Time)
For time:
10-20-30-40-50
AbMat sit-ups
100m-200m-300m-400m-500m
Run (meters)
– Perform a 100-m farmers carry (G/Y) after each round.
Flow:
10 sit up, 100m run, farmer carry, 20 sit up, 200m run, farmer carry, etc…
CrossFit9 – CrossFit WOD
Deadlift (
Deadlift
3-3-3-3-3
)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
10-calorie row/ski/bike
3 thrusters
12-calorie row/ski/bike
3 thrusters
14-calorie row/ski/bike
3 thrusters
…
– Add 2 calories each round until time expires.
L2: 115/85
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon (Time)
3 rounds for time:
30 GHD sit-ups
15/20-calorie Echo bike
10 ring muscle-ups
Metcon (Time)
For time:
5 rounds:
12 alternating box step-ups
6 bar muscle-ups
– Rest 2:00
5 rounds:
12 alternating box step-ups
3 wall walks