CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 8)
Metcon
Metcon (Time)
15 rounds for time:
8 wallballs
6 toes to bar
4 deadlift
L1: 95/65; candlesticks or knee ups
L2: 205/135+
L3: 225/155
Note: You will complete…
120 WB
90 T2B
60 DL
This will be a gymnastic & grip test.
CrossFit9 – CrossFit WOD
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
CrossFit9 – CrossFit WOD
Skill
Push Jerk (6 x 2)
Working from the floor
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
CrossFit9 – CrossFit WOD
Skill
Metcon (Time)
3 rounds:
500m row or 400m run
2 minutes rest between
Score = slowest time
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
21 calorie bike erg
15 back squat (from the floor)
9 bench press
L1: SQ: 75/55+; BP: DB
L2: SQ: 135/95+; BP: 135/75
L3: SQ: 165/125+ ; BP: 165/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
EMOM (fight gone bad style)
3 rounds:
1. Bent over row
2. Burpees
3. Medball clean
4. Ski or echo bike
5. Rest
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
200m bike erg
20 single arm DB hang power clean & jerk (10/10) (open style)
L2: 50/35
Rest 3 minutes
8 minute AMRAP:
10 KB Swing
12 goblet squat
14 box jump
CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 5)
Metcon
Metcon (Time)
6 rounds for time:
5 power snatch
10 Overhead squats
30 Double unders
L1: 45/35; 2:1 single unders
L2: 95/65
L3: 115/85
Finisher:
5 minute AMRAP:
5 calorie echo bike
20 sit-ups
Not for score.
CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 3)
3 x 15 banded face pulls
Metcon
Metcon (Time)
4 rounds for time:
400m run
8 hang power clean
6 front squat
4 SH2OH
L1: 45/35
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
30 minute AMRAP:
2-way sled push
3 rope climbs
20 burpees
30 DB snatches
40 air squats
L2: DB: 50/35; sleds: 45×3/45×2
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
10 minute EMOM:
3 power snatch
L1: 45/35
L2: 95/65
L3: 135/95
Metcon
Metcon (Time)
For time:
50-40-30-20-10
KB swing
Double unders
Sit-ups
L1: B/P; single unders
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 3)
Metcon
Metcon (Time)
10 rounds for time:
13 wall ball
8 deadlift
2/1 bar muscle up
L1: 8 rounds; 45/35; 10 pull-ups or 4/2 jumping bar muscle ups
L2: 205/135
L3: 225/155; 4/2 bar muscle ups