CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2…
25 minute AMRAP:
20 calorie bike or *(20 cal ski +10 rep on each exercise)
30 T2B +*10 reps
40 lunges (20/20) +*10 reps
50 Box jump. *+10 reps
60 push up. *+10 reps
L1: bodyweight; bike erg
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
Every 2 minutes on the minute for 5 rounds:
200m run
In the remaining of the time, max ring muscle up
L1: ring dips
The goal is to work toward ring muscle ups, perform complex gymnastics under fatigue
Metcon
Metcon (Time)
For time:
12 clean & jerk
30 lateral jump over the bar
10 clean & jerk
30 lateral jump over the bar
8 clean & jerk
30 lateral jump over the bar
6 clean & jerk
30 lateral jump over the bar
4 clean & jerk
30 lateral jump over the bar
2 clean & jerk
30 lateral jump over the bar
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
10 rounds:
1 minute max calorie row
1 minute rest between rounds
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
Tabata: (8 rounds: 20 seconds work/10 seconds rest)
1) pull-up, ring row or jumping pull-up
2) push-up
3) air squat
4) sit-up
Rest 1 minute between movements.
Metcon (Time)
3 rounds for time:
400m run
22 slam ball
22 KB swing
22 medball clean
22 hollow rock
L1: 2 round
L2: G/Y
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (6 x 2)
Metcon
Metcon (Time)
10 rounds for time:
30 double unders
12 wall ball (20/14#)
3 hang power snatch
L1: 45/35; single under 2:1
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Split Jerk (5 x 2)
5 x 15 banded face pull between sets
Metcon
Metcon (Time)
3 rounds for time:
500m row
21 box step up with DB
15 front squat
9 burpees over bar
L1: FS: 45/35; SU: 5/10+; burpees
L2: FS: 105/75; SU: 35/25+ or Y/B
L3: FS: 135/95; SU: 50/35 or G/Y
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
10 rounds for time:
10 burpees to plate
15 KB swing
20 wall ball
200m run
L1: B/P Russian
L2: G/Y American
L3: R/G American
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
15/12 calorie ski or 10/8 echo bike
12 thrusters
9 CH2B
L1: 45/35
L2: 75/55
L3: 95/65
Rest 5 minutes
Metcon (Time)
L1: For time: 800m run or 1000m row
L2: For time: 1 mile run or 2000m row
L3: 2 rounds for time:
1 mile run
Rest 1:1
(If your mile takes 8 minutes, rest 8 minutes)
Score = slowest mile
CrossFit9 – CrossFit WOD
Skill
Split Jerk (5 x 2)
Metcon
Metcon (Time)
10 rounds for time:
6 deadlift
20 air squats
200m bike erg (90 RPMs)
L1: 75/55
L2: 205/135
L3: 245/165
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
20 plate clean & jerk
20 russian twist with plate (feet off floor)
200m row
L2: 45/25
Rest 2-3 minutes
Complete as many rounds as possible in 10 minutes of:
20 KB swing
20 single KB lunges (10/10)
200m run (20 reps) or 500m bike erg (at 90 RPMs)
L2: G/Y
Rest 2-3 minutes
Complete as many rounds as possible in 10 minutes of:
20 DB bench press
20 sit-up
10/8 calorie echo bike