WODs

CrossFit9 – CrossFit WOD

Skill

Front Squat (1 rep max)

Metcon

Metcon (AMRAP – Reps)

4 x 4 minute AMRAP:

Buy in: 200m run

8 hang power clean

8 front squat

16 push-up

Rest 2 minutes between rounds

L1: 45/35

L2: 95/65

L3: 125/85

CrossFit9 – CrossFit WOD

Warm-up

Warm-up (No Measure)

2R:

1 minute Echo Bike

10 PVC pass through

10 Sumo Inchworm

10 hip windups / side

:20 supine hang from rig
PVC Pass through:

https://youtu.be/fN84_sH7sAM

Supine hang:

https://youtu.be/ySahRbhZY-E

Warm-up (No Measure)

With a bare barbell or PVC:

2 hang power cleans

+ 2 front squats

+ 2 jerks

Weightlifting

Power Clean (Work up to today’s 1RM. Then 2×2 at 80%)

Max 2 misses total, or 25 minutes of work.

Front Squat – Jerk Complex (1 x 1 @ 70% 1RM C&J, 2 x 1 @ 80%, 1×1 @ 85%)

2 Front Squat

+ 1 Jerk

Accessory Exercises

Metcon (No Measure)

3R for quality:

5 Bent-over YTW’s

10 single arm bent over KB row – L

10 single arm bent over KB row – R

15 single arm Russian KBS – L

15 single arm Russian KBS – R
Bent-over YTWs:

https://youtu.be/AI7WCxq0QD0

Single Arm Russian KBS: https://youtu.be/Q3aCjk4b2q0

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

In teams of 2…

200m sled pull (2×45)

30 SH2OH

30 pull-ups

L1: 45/35+ or DB

L2: 95/65

L3: 135/95

Scale as appropriate

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute EMOM (:30 work/:30 rest):

ODD: HSPU

EVEN: double unders

Metcon

Metcon (Time)

8 rounds for time:

100m run

10 SDLHP

30 air squats

L1: 45/35 or KB

L2: 75/55

L3: 95/65

CrossFit9 – CrossFit WOD

Skill

Front Squat (2×5 @ 70%, 2×3 @ 80%, 2×2 @ 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

15 wall ball (20/14#)

15 KB swing

15 sit-ups

L1: B/P+

L2: G/Y

L3: R/G

Rest 4 minutes

Metcon (Time)

3 rounds for time:

9 burpees over bar

6 squat clean

3 bar muscle up

L1: 8 minute AMRAP; 45/35 + or power clean, 2:1 pull-ups or ring row

L2: 115/75+

L3: 135/95+
8 minute cap

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

200m run

20 KB swing

20 KB lunges

20 alternating mace squat

20 L-hold from the bar

:20 D-ball march

Rest 5-7 minutes

20 minute AMRAP:

20 calorie bike erg

20 plate clean & jerk

20 russian twists

20 mountain climber

20 shoulder taps

20 ground to jump & touch

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

3 rounds for time:

600m ski or 800m run or 1000m row

50 air squats

40 push-ups

30 box jumps (24/20)

20 burpees

CrossFit9 – CrossFit WOD

Skill

Strict Press (5 x 3)

Push Press (3 x 3)

Metcon

Metcon (Time)

3 rounds for time:

500m row

20 back squat

400m run or 2 minute Echo bike

20 pull-ups

L1: 45/35+

L2: 95/65+

L3: 135/95+

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

400m bike erg or 200m ski

30 toes to bar

30 pistols (15/15)

30 DB single arm hang arm clean & jerk (15/15)

30 box jump

L2: 50/35+

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

10 minute EMOM:

3 squat snatch

L1: power snatch (focus on form)

L2: 70% of your 1RM snatch

L3: 135/95+

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

200m farmer carry

20 calorie row

20 ring dips

20 sit-ups

L1: B/P

L2: G/Y

L3: R/G; GHD