CrossFit9 – CrossFit WOD
Skill
CF Open Skill Prep (Checkmark)
Every 2:00 for 10 Minutes (5 Rounds total)
30 double-unders
+3 wall walks
*Scale reps up or down based on ability level (ex. 50 DUs + 5 WWs)
Goal:
Open speed prep – aim for quick transitions and challenging work interval
Metcon
Metcon (Time)
5 rounds for time:
2 rope climbs
10 Bench Press
20 box jumps (20/24 in)
Step down from the box
L1: 95/65+
L2: 135/95+
L3: 185/125+
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (5 x 3)
Compare to your 5 x 3 conventional deadlifts last week
Metcon
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
CrossFit9 – CrossFit WOD
Weightlifting
Hang Squat Snatch (5 x 2
Increase weight each set)
OR
5 x 5 for extra practice reps
Metcon
Metcon (Time)
3 rounds for time:
15 hang power snatches (95#/65#)
15 chest-to-bar pull-ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 2
30 minute AMRAP
9 Deadlifts (155#/100#)
12 Pushups
15 Box jumps
What’s the open?
Note original workout was 15 min
CrossFit9 – CrossFit WOD
Strength
Back Squat
Metcon
Metcon (No Measure)
Ring Muscle Up
30 DB Snatches
40 SA OH Walking lunges
500m Row
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 3)
Metcon
Metcon (Time)
3 rounds for time
5/3 Ring Muscle Up
30 SA DB Shoulder to Overhead
40 SA OH Walking lunges
500m Row
L1: Jumping pull-up; 5/10+
L2: 35/25
L3: 50/35; 10/6 BMU
CrossFit9 – CrossFit WOD
Weightlifting
Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
200m Ski
5 Hang squat clean
10 Burpees
12 Toes to bar
L1: 45/35
L2: 115/85
L3: 165/125
CrossFit9 – CrossFit WOD
Weightlifting
Clean (7 x 2
2 reps Power clean with 3 second pause in the receiving position
)
Work up to 80% of last weeks 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
21 Cal Ski
15 Toes to Bar
9 Hang Power Clean
L1: 45/35
L2: 115/85+
L3: 165/125+
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
4 rounds for time
1000 Bike Erg
15 Power Snatch
50 Double Unders
L1: 45/35
L2: 95/75
L3: 115/75
CrossFit9 – CrossFit WOD
Strength
Overhead Squat (5 x 3)
Drop Snatch (3 x 5 with an empty barbell or PVC.)
Metcon
Metcon (Time)
4 rounds for time
1000 Bike Erg
15 Power Snatch
25 Wallballs
L1: 45/35
L2: 95/75
L3: 115/75