CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of 2…
For time:
200m run (together)
20 chest to bar pull-ups
20 power cleans
200m run
18 power cleans
18 chest to bar pull-ups
200m run
16 power cleans
16 chest to bar pull-ups
200m run
.
.
.
200m run
2 power clean
2 chest to bar pull-ups
L1: 95/65
L2: 135/95+
L3: 165/115+
Finisher: One partner hangs, while the other partner planks, switch when you break.
4 minute bar hang (accumulated)
4 minute weighted plank (accumulated)
CrossFit9 – CrossFit WOD
Skill
Handstand Practice (15-20 minutes)
Get upside down!
Wall handstands
Stationary handstands
Handstand push-ups
Handstand walks
Metcon
Metcon (AMRAP – Reps)
4 x 3 minute AMRAP:
12/10 calorie echo bike or ski
15 front squat
Max HSPUs
Rest 90 seconds between
*score = total HSPUs
L1: 45/35
L2: 105/75
L3: 135/95
**Ski/bike should be under rigs
Metcon (AMRAP – Reps)
4 x 3 minute AMRAP:
12/10 calorie echo bike or ski
15 front squat
Max HSPUs
Rest 90 seconds between
*score = total HSPUs
L1: 45/35
L2: 105/75
L3: 135/95
**Ski/bike should be under rigs
CrossFit9 – CrossFit WOD
Strength
Barbell Glute Bridge (4 x 6-8 reps with 3-second pause at the top of each rep
Accessory: 3 x 12 DB RDL )
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Metcon
Metcon (Time)
4 rounds for time:
2-way sled push
10 bench press
12 pistol squats
15 DB sit-ups
L1: 45/35; 25/15+
L2: 135/75; 35/25+; 3/2 plates
L3: 155/95; 50/35+; 4/3 plates
21 minute cap
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
*10*20*30*40*
Single arm DB hang clean + press
Box jumps
*12 toes to bar
L1: 25/15+
L2: 35/25+
L3: 50/35+
Finisher
400m Farmer’s Carry (Time)
L1: B/P
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Olympic Weightlifting
Metcon (Weight)
E2MOM x 8:
2 squat snatches
*Work up in weight each round. Record highest weight as score
*If going light, go for EMOM.
Metcon
15 minute AMRAP:
500m row
15 deadlifts
20/15 push-ups
L1: 95/65; box push-up
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Front Squat (4 x 6-8 reps)
Accessory: 3 x 15 banded glute bridge
Metcon (Time)
8 rounds for time:
2/1 bar muscle up
8 hang power clean
20 wallballs
L1: 45/35
L2: 115/85
L3: 155/105
Strength
Metcon
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
32 minute AMRAP:
400m run (together)
40 KB swings
40 ring dips
400m run (together)
40 thrusters
40 pullups
L1: 45/35; 25/20+
L2: 95/65; 50/35+
L3: 105/75; 70/50+
CrossFit9 – CrossFit WOD
Weightlifting
Metcon (Weight)
21 minute EMOM:
1 power clean
1 hang clean
1 front squat
*In the same minute
L1: 45/35
L2: 135/95
L3: 185/125
Metcon
Metcon (Time)
For time:
300 double unders
50 slam balls
50 calorie row
*write slam ball weight in score comments
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 3-5)
Accessory: 3 x 15 banded face pulls
Metcon
Metcon (AMRAP – Reps)
4 rounds x 1 minute stations, each for reps:
1. Hang power snatch
2. Burpees over bar
3. Calorie echo bike or ski
4. Rest
L1: 45/35
L2: 75/55
L3: 95/65
Athletes may start at different stations, but every athlete should end the round with rest.
Score is total reps
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
1 mile run
30 deadlift
60 KB swing
90 wallballs (20/14#)
L1: 95/65
L2: 205/135
L3: 225/155
All equipment for each athlete should be contained to one mat—BB, KB and WB