CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (5 x 2)
Accessory: Bar good mornings 3 x 12
Metcon
Metcon (Time)
4 rounds for time:
12 overhead squat
15 T2B
20 box jump
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 3)
* must wipe bench and bar between each set if sharing
Accessory: 3 x 12 banded pull-aparts
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:*
10-9-8-7-6-5-4-3-2-1
Burpees
Snatches
*Finish time with max double unders
L1: 45/35
L2: 95/65
L3: 115/85
Rest 3 minutes
Score = number of double unders
Metcon (AMRAP – Reps)
8 minute AMRAP:*
10-9-8-7-6-5-4-3-2-1
Back squat
Pull-ups
*Finish time with max muscle ups or ring dips
L1: 45/35
L2: 95/65
L3: 115/85
Score = number of muscle ups or ring dips
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
14 minute AMRAP:
8/10 calorie echo bike
12 DB box step ups
100m farmer carry
Rest 2 minutes
14 minute AMRAP:
20 bicep curls with bar
20 abmat sit-ups
200m ski
CrossFit9 – CrossFit WOD
Skill
Clean Complex (15 minute EMOM)
5 deadlift
+ 5 power clean
+ 5 push jerk
L1: 45/35
L2: 95/65
L3: 135/95
all movements in the same minute
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
400m run
10 SDLHP
20 wallballs
L1: 45/35
L2: 95/65
L3: 105/75
CrossFit9 – CrossFit WOD
Skill
Front Squat (5 x 5)
Accessory: 3 x 10 single leg deadlifts (per leg)
Metcon
Metcon (Time)
6 rounds for time:
250m row
10 back rack lunges (10R/10L)
8 HSPU
L1: 45/35
L2: 115/85
L3:135/95
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