CrossFit9 – CrossFit WOD
Metcon (Time)
20 Minute EMOM
12 alternating box step-ups (6/6)
3 wall walks (or other HS Practice)
15/12 Cal Echo Bike
1-5 Tempo Dips (or RMUs)
Metcon (Time)
For time:
10-20-30-40-50
AbMat sit-ups
100m-200m-300m-400m-500m
Run (meters)
– Perform a 100-m farmers carry (G/Y) after each round.
Flow:
10 sit up, 100m run, farmer carry, 20 sit up, 200m run, farmer carry, etc…
for the run – accumulate each set of meters in any fashion (300m = 100m + 200m, etc.) – sub with ski if no run
CrossFit9 – CrossFit WOD
Metcon (Time)
4 rounds for time:
10 deadlifts (225/155)
30 wall-ball shots
CrossFit9 – CrossFit WOD
Bench Press (10-10-7-7-4-4-1-1)
Accessory anywhere between sets:
5 x 10 KB Gorilla rows (5R/5L)
Metcon (Time)
For time:
21-15-9
Pull-ups
DB clean and jerk/right arm
DB clean and jerk/left arm
RX: 50/35
1000m Bike Erg (Time)
1000m Max Effort Sprint
Max effort for time
CrossFit9 – CrossFit WOD
Metcon (Checkmark)
9 Minute EMOM
Minute 1-3: 3 front squat
Minute 4-6: 3 push press
Minute 7-9: 3 thruster
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
10-calorie row
3 thrusters
12-calorie row
3 thrusters
14-calorie row
3 thrusters
– Add 2 calories each round until time expires.
L1: 65/45
L2: 135/95
L3: 185/125
CrossFit9 – CrossFit WOD
Back Squat (10-10-7-7-4-4-1-1)
Metcon (Time)
4 rounds for time:
10 deadlifts (225/155)
30 wall-ball shots
CrossFit9 – CrossFit WOD
Snatch (3 reps x 3 sets at 60-70%)
Clean and Jerk (3 reps x 3 sets at 60-70%)
Metcon (Time)
For Time:
30 snatches (135/95)
1 mile run
30 clean and jerks (135/95)
CrossFit9 – CrossFit WOD
Metcon (Time)
In Teams of Two,
4 rounds for time:
20 shoulder-to-overheads (135/95)
60 walking lunges
90 double-unders
CrossFit9 – CrossFit WOD
Metcon (Time)
In Teams of Two,
28 minute AMRAP
10 clean and jerk
60 cal row
10 clean and jerk
60 front rack lunges
10 clean and jerk
60 toes to bar or weighted sit-ups
10 clean and jerk
120 double unders
CrossFit9 – CrossFit WOD
Metcon (Time)
In Teams of Two,
28 minute AMRAP
10 clean and jerk
60 cal row
10 clean and jerk
60 front rack lunges
10 clean and jerk
60 toes to bar or weighted sit-ups
10 clean and jerk
120 double unders
No prescribed weight
CrossFit9 – CrossFit WOD
Metcon (Time)
In Teams of Two,
28 minute AMRAP
10 clean and jerk
60 cal bike (erg or echo)
10 clean and jerk
60 front rack lunges
10 clean and jerk
60 toes to bar or weighted sit-ups
10 clean and jerk
120 double unders
No prescribed weight