CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
“Gaza” Modified
5 rounds for time:
35 KB swings (50/35#)
30 push-up
25 pull-up or ring row
20 box jump (30/24)
800m run
35 minute cap
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (6 x 3)
3 Count Descent
2 Count Hold
Fast Ascent
Accessory: single leg deadlift 3 x 10/leg
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
12 deadlift
24 alternating DB snatch
40 air squats
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Strict Press (4 x 3)
Push Jerk (3 x 2)
Accessory: single arm high pull 3 x 10 per side
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Finisher
50 calorie echo bike (Time)
for time
70 calorie ski erg or 80 calorie bike erg
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP:
Partner A:
8 burpees over bar
6 power cleans
4 shoulder to overhead
Partner B: Max calorie echo bike or ski
Partners switch after each round
L1: 45/35
L2: 135/95
L3: 185/125
Score = total completed rounds + # calories accumulated in 25 minutes in the reps field.
Finisher
1-Mile Run (Time)
Max Effort 1-Mile Run
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (6 x 3)
Accessory: banded lateral walks 3 x 20 steps per side
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Finisher
Metcon (AMRAP – Reps)
Finisher:
DU ladder
5-10-15-20-25-30-25-20-15-10-5
(Unbroken double under sets. If you do not go unbroken, repeat the set.) Time cap = 10 minutes.
CrossFit9 – CrossFit WOD
Skill
Bench Press (4 x 10)
Accessory: Single arm bent over row 3 x 10 per arm
Metcon
Metcon (Time)
4 rounds for time:
400m row
30 wallballs (20/14#)
20 single arm DB hang clean and press
L1: 15/10+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Metcon
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
NOTE: Running partner will use a plate or a wallball.
To scale: reduce thruster weight and rope climb reps.
Athletes who have not yet mastered rope climbs will perform 2:1 ground to standing.
Athletes not yet ready to return to ropes may complete strict pull-ups or bent over rows.
CrossFit9 – CrossFit WOD
Skill
Split Jerk (6 x 3)
Accessory: Single arm OH carry 2-3 x 100m per arm
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
2 ring muscle ups
4 deadlifts
6 KB swings
L1: 95/65; 8 ring/box dips
L2: 225/155
L3: 275/185
CrossFit9 – CrossFit WOD
Skill
Rear Foot Elevated Split Squat (4 x 10 (per leg))
Aka. Bulgarian Split Squat
https://youtu.be/i6a0MwviAXU
Accessory: Bar good morning 3 x 10-15
Metcon
Metcon (Time)
For time:
21*15*9*6*
Overhead squat
Bar rollout**
*400m run
L1: 45/35
L2: 95/65
L3: 135/95
**If using 10# plates and under, grab an ab roller for these.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
A. 10 minute AMRAP:
2*4*6*8*10*12* etc
Power snatch
*10/8 calorie echo bike
2 minutes rest
B. 10 minute AMRAP:
2*4*6*8*10*12* etc
Heavy KB swing
*20 air squat to ball
2 minute rest
C. 10 minute AMRAP:
2*4*6*8*10*12* etc
Pull-ups
*200 run
L1: 45/35; Y/B
L2: 95/65; Russian R/G
L3: 115/85; American R/G