CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
10 minute EMOM:
3 clean and jerk
Work your way up to a heavy triple
Starting points:
L1: 45/35
L2: 105/75
L3: 135/95
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
400m run
30 power snatch
30 medball clean
400m run
40 push-up
30 wallball
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
14 minute alt EMOM:
ODD: 10 DB floor press
EVEN: 4-6 strict pull-ups or 10 rack pull-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
200m run or 200m ski
16 single arm hang DB clean and press (8R/8L)
12 single arm OH DB lunge (6R/6L)
8 burpees over DB
L1: 15/8
L2: 35/25
L3: 50/35
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (20 minutes to find today’s 1RM)
Accessory: 4 x 10 banded good mornings
Metcon
Metcon (Time)
4 Rounds For Time:
250m row/ski
15 sumo deadlift high pull
15 toes to bar
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
3 – 4 Supersets
12-16 rear foot elevated split squats
12-16 single leg RDL
12-16 heel elevated goblet squat
12-16 single leg DB hip thrust
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minutes for quality:
12/10 calorie echo bike or bike erg with damper set high
12 Suitcase Russian step ups
12 Stiff-legged DB deadlift
12 OH sit-ups
CrossFit9 – CrossFit WOD
Skill
Push Jerk (6 x 3)
Accessory: Single arm high pull (4 x 10R/10L)
Metcon
Metcon (Time)
For time:
Buy in: 1000m row or 800m run
5 rounds:
10 deadlift
15 handstand push-ups
Cash out: 1000m row or 800m run
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (5 x 4)
2 Count Descent
2 Count Hold
Fast Ascent
Accessory: Banded lateral walks 4 x 20R/20L
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
10/8 calorie bike or ski (clean after each use)
12 shoulder to overhead
15 box jumps
L1: 45/35
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
This workout should take no more than 40 minutes. Scale clean weight and pull-ups appropriately, or cut rounds if necessary.
CrossFit9 – CrossFit WOD
Skill
Strict Press (4 x 3)
Push Press (4 x 2)
Accessory: 4 x 15 Banded tricep pulldowns
Metcon
Metcon (Time)
100-80-60-40-20 Double unders
50-40-30-20-10 Sit-ups
25-20-15-10-5 Deadlift
L1: 95/65
L2: 205/135
L3: 225/155
Complete: 100 Double unders, 50 sit-ups, 25 deadlift, then 80 double unders, 40 sit-ups, 20 deadlifts…
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
10 minute EMOM:
Snatch complex
Power snatch
+ Hang squat snatch
+ OH squat
(In the same minute)
L1: 45/35
L2: 95/65+
L3: 135/95+
Metcon
Metcon (AMRAP – Rounds)
2 x 8:00 AMRAP:
4 bar muscle ups (or 8 pull-ups)
8 front squats
12 calorie bike or ski
16 Russian twists with plate
(2 minutes rest between)
L1: 45/35
L2: 115/85
L3: 135/95; bar muscle ups