CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
12 minute EMOM:
1. 1-2 Turkish Get-up (1-2R/1-2L)
2. 2-way parking single arm OH carry (down R, back L)
Metcon
Metcon (AMRAP – Reps)
8 rounds x 2 minute AMRAP:
Buy in: 250m row or 450m bike erg
In remaining time:
Max power snatches
:30 rest between rounds
L1: 45/35
L2: 75/55
L3: 95/65
Score = total reps of snatches over 8 rounds
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3-4 Supersets* (15 minute cap)
20 DB or KB Bulgarian split squats** (10R/10L)
20 DB or KB glute bridge
20 single leg RDL (with bar) (10R/10L)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
12 heels elevated goblet squat
12 Russian KB swing
12 calorie row or ski
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 4)
Accessory: 3 x 20 DB or KB Cossack Squat (10R/10L) Complete all 10 reps on weaker side, then switch.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
2*4*6*8*10*12…etc
HSPU
Hang power clean
* = 100m run
L1: 45/35
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (5 x 3)
3 Count Descent
2 Count Hold
Fast Ascent
Metcon
Metcon (AMRAP – Reps)
4 x 3 minute AMRAP:
Buy in:
10 shoulder to overhead
6 burpees over bar
In remaining time:
Max calorie echo bike or row
Rest 2 minutes between rounds
Score = # of calories accumulated over four rounds.
L1: 45/35
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
Tabata (:20 work/:10 rest x 8 rounds)
1. Bike (erg or echo)
2. Single arm devil press
3. Lying leg raise
4. Wallballs
10 minute AMRAP:
100m run
20 medball cleans
30 side slams with WB (15R/15L)
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
10 rounds for time:
10 box jumps
6 power clean
2 bar muscle-up
L1: 45/35; 8 pull-ups
L2: 115/85
L3: 155/105
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (5 x 4)
Single arm OH KB carry 3 x 100m (50R/50L)
Metcon
Metcon (Time)
For time:
10-20-30-40-50-60-70-80-90-100
Double under
10-9-8-7-6-5-4-3-2-1
Deadlift
L1: 95/65
L2: 205/135+
L3: 225/155+
Explanation: Complete 10 double unders, followed by 10 deadlifts, 20 double unders, 9 deadlifts, etc…
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (6 x 3)
Accessory: 3 x 12/side rower in-outs
Metcon
Metcon (Time)
For time:
50 calorie row
50 SH2OH
50 calorie echo bike or 75 calorie ski
50 back squat
L1: 45/35
L2: 95/75
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
8 Bench press
200m run
L1: 45/35
L2: 95/65
L2: 135/95
Rest 2 minutes
14 minute AMRAP:
10 Hanging oblique raise (L3: strict toes to bar)
12 Half kneeling KB press
16 OH barbell sit-up
CrossFit9 – CrossFit WOD
Skill
Front Squat (5 x 4)
Accessory: 3 x 20 (10R/10L) Stagger stance good morning
Metcon
Metcon (Weight)
14 minute AMRAP:
7 rounds:
20 double unders
5 chest-to-bar pull ups
L3: 9 rounds
-In Time Remaining-
Find a 1RM Snatch (Squat or Power)
Score = 1RM snatch weight