CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
12 minute EMOM:
In the same minute…
3 power cleans +
2 SH2OH
L1: 45/35
L2: 115/85+
L3: 185/125+
Metcon
Metcon (Time)
For time:
Buy in: 800m run
30-20-10
KB swing
Pull-up
Cash out: 800m run
L1: B/P
L2: R/G (russian)
L3: R/G (american)
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (6 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
250m row
10 HSPU
12 back squat (from the rack)
L1: 45/35; seated strict press
L2: 115/85
L3: 155/105
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
400m run
100m farmer carry
20 D-ball to shoulder
1000m bike erg
100m front rack carry
20 D-ball squats
400m run
100m OH carry (50m R/50m L)
20 D-ball march steps (20R/20L)
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
12 minute alternating EMOM
ODD: 3/2 ring MUs or 10 pull-ups
EVEN: 10 bench press
Metcon
Metcon (AMRAP – Reps)
14 minute AMRAP:
2*4*6*8*10* etc…
SDLHP
Front rack lunges
*100m run
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (4 x 6)
3 Count Descent
2 Count Hold
Fast Ascent
Metcon
Metcon (Time)
6 rounds for time:
500m Bike Erg
5 Squat clean
12 Burpees
L1: 45/35
L2: 115/85
L3: 185/125
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
5 rounds x 2 minute AMRAP:
Buy in: 250m ski
In the remaining time, AMRAP wallballs
2 minute rest
5 rounds x 2 minute AMRAP
Buy in: 250m row
In the remaining time, AMRAP DB snatch
L1: 200m row, 200m ski
L2: 20#/14#; 35/25# DB or KB
L3: 50/35# DB or KB
CrossFit9 – CrossFit WOD
Skill
Push Jerk (5 x 3)
Accessory: 3 x 10 leaning lateral raise per arm
Metcon
Metcon (AMRAP – Rounds and Reps)
5 x 3 minute AMRAP:
10/8 calorie ski or echo bike
10 shoulder to overhead
12 box jumps
1 minute rest between
L1: 45/35
L2: 105/75
L3: 135/95
Pick up where you left off.
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
10 minutes for quality:
8 Stiff legged deadlift
10 Single leg squats (R)
10 Single leg squats (L)
Metcon
Metcon (No Measure)
10 minutes for quality:
12 landmine squat with single arm rotation press (6R/6L)
200m run
10 minutes for quality:
12/10 calorie echo bike
50ft quadruped D-ball push
()
()
CrossFit9 – CrossFit WOD
Skill
Front Squat (4 x 5)
All sets at RPE 7 (Should feel like 3 more reps could be performed)
Accessory: 3 x 10 Single leg 3-point reach (all 3 points = 1 rep) (5R/5L)
Metcon
Metcon (Time)
For time:
10*9*8*7*6*5*4*3*2*1*
Pull-ups
HSPU
*30 DU (L3: 50 DU)
L1: ring rows; DB seated strict press
L3: 3/2 bar muscle up every round instead of pull-ups
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
14 minute alternating EMOM*:
1. 8 Bench Press
2. 14 Single arm bent over row – heavy & from a dead stop (7R/7L)
L1: 45/35; 15/10+
L2: 95/65; 35/25+
L3: 135/95; 50/35+
Metcon
Metcon (Time)
For time:
15 hang power clean
30 wallball
1000m row
15 hang power clean
30 wallball
1000m row
L1: 800m row; 45/35
L2: 115/85
L3: 155/105