CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
50 air squats
50 DUs
40 toes to bar
50 DUs
30 calorie row
50 DUs
20 burpees over bar
50 DUs
10 power snatches
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 5)
3 x 12 Cossack squats
Metcon
Metcon (Time)
4 rounds for time:
400m run
12 bench press
20 wallballs (20/14#)
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
12 minute alternating EMOM:
1. 100m run (fast)
2. 10 HSPU
L1: seated strict press
L2: kipping hspu
L3: strict hspu
Metcon
Metcon (Time)
5 RFT:
18/15 calorie assault bike
5 squat cleans
3/2 bar muscle up
L1: 45/35
L2: 105/75
L3: 185/125
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
200m farmer carry
20 front rack lunges
20 bent over row
20 ab rollouts with bar or roller
10 calorie echo bike
L1: 45/35 (ab roller)
L2: 95/65 (must use at least 15# plates for ab rollouts)
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (5 x 6)
3 Count Descent
2 Count Hold
Fast Ascent
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
30 sit-ups
25 calorie row
15 deadlifts
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Push Jerk (5 x 4)
Metcon
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP:
500m row
20 shoulder to overhead
50 double unders
20 pistols (10R/10L)
Finisher: 800m run
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (6 x 3)
3 x 12 hamstring curls
Metcon
Metcon (AMRAP – Reps)
3 minute AMRAPs:
1) Ski
1 minute rest
2) Toes to bar
1 minute rest
3) DB snatch
1 minute rest
4) Burpee box jump overs
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
200m KB front rack carry
20 double KB stiff legged deadlift
20 lateral box step ups
20 ab rollouts
L1: B/P; 25/15+
L2: Y/B; 35/25+
L3: G/Y; 50/35+