CrossFit9 – CrossFit WOD
Skill
Strict Press (5 x 2)
Split Press (3 x 4)
Press from Split Stance
Metcon
Metcon (Time)
4 rounds for time:
2 rope climb
15 push-up
400m bike erg or 300m ski (20 reps)
15 back squat
L1: 3 rounds; 75/55
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
20 minute alternating EMOM
1. 8-12 DB bench press
2. 20-30 sit-up or leg lift
3. 8-12 squat throw
4. 8-12 sand bag clean
5. 100m run
Metcon (AMRAP – Rounds)
12 minute AMRAP:
20 single arm hang clean & jerk (10/10)
20 box jump or step up
30 sec L-hold from pull-up bar
L1: 10/5+
L2: 35/20+
L3: 50/35
CrossFit9 – CrossFit WOD
Skill
Front Squat (10@50%; 8@60%; 6@70%; 2×3@80% 2×2@90% (if can))
Metcon
Metcon (Time)
5 rounds for time:
20 unbroken wall ball (5 burpee penalty on the spot)
15 SH2OH
10 calorie assault bike
L1: 45/35
L2: 105/75
L3: 155/105
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 3)
Metcon
Metcon (AMRAP – Reps)
20 minute AMRAP (For reps)
50/40 calorie row
30 hang power snatch
6/4 bar muscle up
400m run (20 reps)
L1: 45/35
L2: 75/55
L3: 115/85; 10/8 bar muscle up
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
4 rounds for time:
400m run
12 clean & jerk
75 air squat
5/3 ring muscle up
L1: 3 rounds; 65/55; 20 dips
L2: 135/95
L3: 155/115; 7/5 ring muscle up
Finisher
1000m Row (Time)
Max Effort 1000m Row
CrossFit9 – CrossFit WOD
Skill
20 minutes total
Max Height Box Jump (Distance)
Max Height Box Jump
Turkish Get Up (10 reps, increasing weight)
Metcon
Metcon (Time)
4 rounds: 20 minute time cap
12 bench press
20 box steps
200m farmer carry
L1: 45/35; Y/B;
L2: 135/75; G/Y;
L3: 165/95; R/G; DB step up 35/20+
CrossFit9 – CrossFit WOD
Skill
Front Squat (1 rep max)
20 minutes to establish
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
100 DU
30 wallball
25/20 calorie row
20 power clean
6/4 bar muscle up
(jumping bar muscle up or any 2:1 Modification)
L1: 65/55
L2: 115/85
L3: 155/115; 10/8
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
TABATA: (8 rounds per movement: 20 seconds of work/ 10 seconds of rest)
A. Ski or bike-erg
B. Air squat
C. Russian KB swing (R/G)
D. Push-up
Rest 1 minute between each movement.
Rest 5-7 minutes
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
2 rope climb
14 DB bench press
24 sit-up or 14 GHD
24 medball clean
Finisher: 800m run with ball
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
EMOM 10:
2 squat snatch
L1: 45/35
L2: 105/75
L3: 135/95
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
12 front squat
12 SH2OH
400m run or 500m row (both options rx)
L1: 65/55
L2: 95/65+
L3: 135/95+
CrossFit9 – CrossFit WOD
Skill
Metcon (Time)
2 rounds:
1000m row
12 burpees over rower
rest as needed between rounds
score = fastest round
20 minute cap
Metcon
Metcon (Time)
5 rounds for time:
15 deadlift
12 pull-up
8 HSPU
L1: 95/65; ring row, 10 seated DB strict press
L2: 165/115+; 8 HSPU
L3: 185/125+; 10 HSPU
16 minute cap