CrossFit9 – CrossFit WOD
Skill
Back Squat (4 x 3 @ 75%, 3 x 3 @ 85%)
(20 minutes)
Metcon
Metcon (Time)
4 rounds for time: (23 minute cap)
400m run
25 hand release push-up
10 hang squat clean
L1: 45/35, 10 hang power clean
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
24 minute AMRAP:
24 pull-up
24 KB swing
24 box jump
24 wallball
*One partner runs 400m, other partner holds plank, L-hold or wall handstand (can alternate between)
L1: Y/B
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 5 at 75% of 1RM)
Metcon
Metcon (Time)
For time:
30 clean & jerk
1000m row or 800m run
40 burpees
L1: 45/35+
L2: 105/75+
L3: 135/95+
CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 3)
Metcon
Metcon (Time)
10 round for time:
200m row or 200m run
9 front squat from the floor
L1: 45/35+
L2: 115/85+
L3: 135/95+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
3 rounds, 1 minute each…
– air squats
– slam balls
– ski or echo bike
– push-up
– bicep curl with bar
Rest one minute between each round
*Quick HIIT 2 rounds*
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
200m run
21 KB swing
21 ground to jump + touch
21 strict press with bar
21 ab roll-out
At 10 minute mark, rest 2 minutes.
L2: G/Y; 45/35
*Quick HIIT, 16 minutes. Rest 2 minutes at 8 minute mark.*
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
12 minute alternating EMOM:
ODD: 2/1 muscle up
EVEN: 30 DU
L1: 5/3 ring dips or 10 assisted dips; 40 single unders
L3: 5/3 ring muscle ups; 50 double unders
Metcon
Metcon (Time)
4 rounds for time: (20 min cap)
400m run
12 deadlift
24 sit-up
L1: 95/65+
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (5 x 3)
Modification: Front Squat
Metcon
Metcon (AMRAP – Reps)
4 rounds of…
3 minute AMRAP:
20 wallball
15 T2B/GHD sit-up
10 power snatch
Rest 2 minutes between rounds
L1: 45/35 or DB snatch (10/side) sit-up
L2: 75/55
L3: 95/65
Pick up where you left off each round. Score = reps.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP:
200m run
14 thruster
20 box jump
L1: 45/35 or DB
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (6 x 2 (R + L = 2))
Metcon
Metcon (Time)
7 rounds for time:
16/12 calorie row
12 shoulder to overhead
3/2 bar muscle up
L1: 45/35; 10 pull-ups
L2: 115/85
L3: 135/95; 5/3 bar muscle up
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
3 rounds for time:
400m run
7 burpees
17 deadlift
76 lunges (body weight)
L1: KB DL OR 95/65+
L2: 205/135
L3: 225/155