CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP:
1000m row
50 Russian KB swing
50 goblet squats
50 goblet lunges
L1: B/P+
L2: G/Y+
L3: R/G+
Finisher
1-Mile Run (Time)
Max Effort 1-Mile Run
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (5 x 4)
3 Count Descent
2 Count Hold
Fast Ascent
Accessory: 4 x 15 banded good morning
Metcon
Metcon (AMRAP – Reps)
18 minute AMRAP:
12 sumo deadlift high pull
15 HSPU
20/18 calorie ski or echo bike
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
3-4 Giant Sets:
8 Push Press
10 DB lateral raise
10 Single arm DB high pull (per side)
Metcon
Metcon (Time)
5 rounds for time:
15 box jumps
12 wallballs
9 deadlifts
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
30 minute AMRAP:
Buy in: 800m run (together)
50 KB swings
40 calorie echo bike
30 sumo deadlift high pull
20 front rack lunges (per leg)
10 wall walks
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 4)
Accessory: 4 x 10 (per leg) goblet split lunge
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CrossFit9 – CrossFit WOD
Skill
Bench Press (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
2*4*6*8*10*12…etc
HSPU
Hang Power clean
*150m ski or 300m bike erg sprint
L1: 45/35; strict press
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
Complete as many as possible in 35 minutes: (In any order)
1. Row 2,000m
2. 100ft handstand walk or 200ft bear crawl
3. 100 wallballs
4. 50 calorie bike
5. 30 D-ball over shoulder
L1: 40+/30+
L2: 70+/50+
L3: 90+/75+
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3-4 Giant Sets:
6-8 strict press
6-8 Pendlay row
8-12 single arm high pull (per arm)
Rest 1-2 minutes after each set
Metcon
Metcon (Time)
10 rounds for time:
100m run
6 deadlifts
12 MB cleans
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Back Rack Lunge (4 x 8 (4R/4L))
Complete all reps on weaker side, then stronger side
Accessory: 3 x 15 (per leg) lateral walks
Metcon
Metcon (Time)
4 rounds for time:
500m bike erg
20 box jumps
12 shoulder to overhead
10 ring dips
L1: 45/35; box dips
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2
30 minute AMRAP:
400m run (together)
50 wallball
40 push-up
30 power snatches
L1: 45/35
L2: 95/65
L3: 115/85