CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 4-6 reps)
Accessory: 3 x 15 banded face pulls
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
18 DB walking lunges
15 double DB hang clean
12/10 calorie echo bike or ski
L1: 25/15#
L2: 35/25#
L3: 50/35#
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 4-6 reps)
Accessory: 3 x 12 rower in-outs
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
Buy in: 250m row or ski
Max rounds:
6 hang power snatch
12 box jump overs
L1: 45/35
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Murph Prep (Time)
3 rounds for time:
800m run
75 air squats
50 push-ups
25 pull-ups
*partition your reps however you like within the round
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2 (relay style):
30 minute AMRAP:
30 deadlifts
400m run (split 200m/200m between partners, must tag off or 5 burpee penalty)
30 back squats
400m run (same style)
30 shoulder to overhead
400m run (same style)
Sub ski or bike erg in case of rain
L1: 75/55
L2: 115/85
L3: 175/115
CrossFit9 – CrossFit WOD
Strength
Barbell Glute Bridge (4 x 8-12 reps)
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Warm-up 1-2 sets, then complete 4 challenging sets
Accessory: 3 x 10 split squat per side (no elevation)
Metcon
Metcon (AMRAP – Reps)
16 minute AMRAP:
*5*10*15*20* etc
Power cleans
Toes to bar
*200m run (must run for Rx)
L1: 45/35
L2: 105/75
L3: 155/105
Score = total reps of power cleans and toes to bar
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
1 mile run
30 bench press
60 box jump overs
90 KB swings
L1: 45/35
L2: 135/65
L3: 155/95
CrossFit9 – CrossFit WOD
Strength
Strict Press (Work up to a heavy set of 3)
Then, backoff to 80% of that number for 2 x 5
Pendlay Row (3 x 8-12)
Metcon
Metcon (Time)
2 rounds for time:
10 bar muscle ups
20 handstand push-ups
30 deadlifts
40 wallballs (20/14#)
L1: 95/65; 30 pull-ups or ring rows
L2: 205/135; 20 chest-to-bar pull-ups
L3: 225/155; 10 bar muscle ups
CrossFit9 – CrossFit WOD
Strength
Back Squat (4 x 3-5 reps)
Accessory: 3 x 12 single leg deadlift
Metcon
Metcon (AMRAP – Reps)
5 rounds x 1 minute stations, each for reps:
1. Overhead squats
2. Burpees over bar
3. Calorie echo bike or ski
4. Rest
Score = total reps
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds)
In teams of 2… relay style
30 minute AMRAP:
100m run
6 hang power cleans
10 pistols
L1: 45/35; 30 air squats
L2: 115/85
L3: 165/115
CrossFit9 – CrossFit WOD
Strength
Romanian DeadLift (RDL) (4 x 6-8)
Accessory: 3 x 12 Lateral step-ups
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
2-4-6-8-10-12-14-etc
DB or KB lunges
Toes to bar
L1: 25/15+
L2: 35/25+
L3: 50/35+
Rest 2-3 minutes
8 minute AMRAP:
2-4-6-8-10-12-14- etc
Push-ups
KB swings
L1: Y/B+
L2: G/Y+
L3: R/G+