CrossFit9 – CrossFit WOD
Skill
Pistol practice (No Measure)
10 minutes of practice
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2-
24 minute AMRAP:
30 single arm DB hang clean & jerk
30 pistol
30 russian KB swing
30 goblet squat
30 calorie echo bike or ski
L1: 10/5; Y/B
L2: 35/20+; G/Y
L3: 50/35; R/G
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 5)
Push Press (2 x 3)
Push Jerk (3 x 3)
Metcon
Metcon (Time)
10 rounds for time:
200m run or 250m row
5 front squat
7 burpees
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 4)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
21 wall ball
15 toes to bar
9 power snatch
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
3 rounds (45 sec work/ 15 sec transition)
1. Echo bike or ski
2. Slam ball
3. Mountain climber
4. Single arm DB thruster (L)
5. Single arm DB thruster (R)
Rest 5 minutes
3 rounds (21 min time cap)
400m run
50 skater jumps
40 ground to jump and touch
30 sit-up
20 bicep curl with bar
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
10 minute EMOM:
3 squat cleans
L1: power clean
L2: 95/65+
L3: 155/105+
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
300m row
68 foot walking DB/KB lunges
30 box jump
1 ring muscle up
L1: 10/5 lb; 12 dips
L2: 35/20+; Y/B
L3: 50/35; G/Y; 3/2 ring muscle up
CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 5 )
Metcon
Metcon (Time)
4 rounds for time:
21 calorie row
15 deadlift
9 burpees over bar
2/1 bar muscle up
L1: 45/35; 10 pull-up or ring row
L2: 155/105
L3: 185/125 (Choose this only if your max is over 365/225); 3/2 bar muscle up
The goal of this workout is speed, keep deadlifts light and try to hit the bar muscle ups with good form under fatigue
CrossFit9 – CrossFit WOD
Skill
Pistols (10-15 minutes of practice )
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2:
22 minute AMRAP –
200m run
40 KB swing
30 burpees
20 strict pull-ups
L1: Y/B
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Skill
Push Jerk (1 rep max)
In 25 minutes
Metcon
Metcon (Time)
For time:
50-40-30-20-10
double unders
sit ups
wallballs (20/14#)
L1s singles or penguin jumps
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (6 x 2)
Metcon
Metcon (Time)
6 rounds for time:
7 hang power clean
30 air squat
L1: 45/35
L2: 135/95
L3: 165/125
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
8 minute AMRAP:
10 calorie echo bike
20 single arms kneeling land mine press (10/10)
20 knee to elbow
Rest 2 minutes
8 minute AMRAP:
400m bike erg
20 mace thruster
20 ab roll out
Rest 5 minutes
For time: (15 min cap)
800m run
50 medball clean
50 KB swing
L1: 400m run; Y/B
L2: G/Y
L3: R/G