CrossFit9 – WOD
Skill
Hang Squat Clean (1 rep max)
Metcon
Metcon (Time)
For time:
1 mile run or row 2000m + 20 burpees
30 HSPU
30 CH2B
800m run or 1000m row + 10 burpees
20 HSPU
20 CH2B
row + burpees is rx
CrossFit9 – WOD
Skill
Metcon (Weight)
10 minute EMOM:
ODD: 3 rope climb
EVEN: 5 bench press
L1: DB
L2: 135/75
L3: 165/95
Metcon
Metcon (AMRAP – Reps)
3 rounds (for reps )
In two minutes:
Complete 250 row
finish with max OHSQ
Weight increases each round
2 minutes rest between
L1: 200’m row; 45/35
L2: 75/55-95/65-105/75
L3: 95/65-115/85-135/95
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Reps)
10 minute AMRAP:
10 calorie assault bike
14 push up
14 DB snatch (50/35)
Rest 5 minutes
Metcon (AMRAP – Reps)
10 minute AMRAP:
400m bike erg (4 reps)
14 burpees
7 D-ball to shoulder
5 minutes rest
Metcon (AMRAP – Reps)
10 minute AMRAP:
2-way sled push (2 reps)
14 KB swing
100 run (1rep)
L2: R/G ; Empty sled
CrossFit9 – WOD
Skill
Metcon (Weight)
12 minute alt EMOM
ODD: 10 deadlift
EVEN: 30 DU
L1: 95/65
L2: 205/135
L3: 225/155; 40DU
Metcon
Metcon (Time)
2 rounds for time:
400m run
6/4 ring muscle up
60 air squat
6 squat snatch
L1: 45/35 power snatch; 12 ring dips
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Skill
Metcon (Time)
2 rounds:
50/40 calorie row or ski
2 minutes rest between rounds.
Score = fastest round
Metcon
Metcon (Time)
For time:
10 clean & jerk
30 wall ball
10 clean & jerk
40 wall ball
10 clean & jerk
50 wall ball
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
400m row/run/ski
50 thruster (45/35)
400m row/run/ski
50 box jump
400m row/run/ski
50 HSPU
400m row/run/ski
50 wall ball
400m row/run/ski
15/10 muscle up or 30 dips
L2: 45/35
L3: 75/55
CrossFit9 – WOD
Skill
Metcon (Weight)
10 minute EMOM:
ODD: 6 hang power clean
EVEN: 3 rope climb
L1: 45/35
L2: 135/115
L3: hang squat clean; 155/115
Metcon
Metcon (Time)
4 rounds for time:
200m run
6/4 bar muscle up
12 SDLHP
30 sit-up
L1: 45/35; 1:1 jumping bar muscle up; 2:1 pull-up or 3:1 ring row
L2: 75/55
L3: 95/65
CrossFit9 – WOD
Skill
Push Jerk (1 rep max)
20 minutes to establish
Metcon
Metcon (Time)
For time:
400m row
25 deadlift
50 air squat
300m row
20 deadlift
75 air squat
200m row
15 deadlift
100 air squat
L1: 95/65
L2: 205/135
L3 225/155
CrossFit9 – WOD
Metcon
Metcon (Time)
2 rounds for time:
400m run
30 KB goblet lunge (15/15)
30 GHD or 2:1 sit-up
30 KB swing
30 burpee
30 single arm DB thruster (15/15)
L2: G/Y+; 35/20+
Rest 5-7 min
400 M Sled Push (Time)
No Plates
Big sled: 1×45
Slice sled: 1×45+ 1×25
CrossFit9 – WOD
Skill
Bench Press (5 x 3)
Bent Over Row (4 x 10)
45/35
75/55
95/65
Metcon
Metcon (Time)
4 rounds for time:
5 power snatch
25 wallball
50 DU
L1: 45/35; 100 penguin jump or 400m run
L2: 135/95
L3: 135/95 squat snatch; 100 DU