CrossFit9 – CrossFit WOD
Strength
Bench Press (5 sets:
10 close-grip bench presses)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
4 squat cleans
12 pull-ups
Perform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean
L1: 45/35
L2: 135/95
L3: 185/125
Squat Clean (10:00 to establish:
1 heavy squat clean)
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
4 x 5 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 sets:
10 close-grip bench presses)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
4 squat cleans
12 pull-ups
Perform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean
L1: 45/35
L2: 135/95
L3: 185/125
Squat Clean (10:00 to establish:
1 heavy squat clean)
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
4 x 5 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 sets:
10 close-grip bench presses)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
4 squat cleans
12 pull-ups
Perform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean
L1: 45/35
L2: 135/95
L3: 185/125
Squat Clean (10:00 to establish:
1 heavy squat clean)
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
4 x 5 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 sets:
10 close-grip bench presses)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
4 squat cleans
12 pull-ups
Perform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean
L1: 45/35
L2: 135/95
L3: 185/125
Squat Clean (10:00 to establish:
1 heavy squat clean)
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
4 x 5 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 sets:
10 close-grip bench presses)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
4 squat cleans
12 pull-ups
Perform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean
L1: 45/35
L2: 135/95
L3: 185/125
Squat Clean (10:00 to establish:
1 heavy squat clean)
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
4 x 5 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 sets:
10 close-grip bench presses)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
4 squat cleans
12 pull-ups
Perform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean
L1: 45/35
L2: 135/95
L3: 185/125
Squat Clean (10:00 to establish:
1 heavy squat clean)
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
4 x 5 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 sets:
10 close-grip bench presses)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
4 squat cleans
12 pull-ups
Perform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean
L1: 45/35
L2: 135/95
L3: 185/125
Squat Clean (10:00 to establish:
1 heavy squat clean)
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
4 x 5 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 sets:
10 close-grip bench presses)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
4 squat cleans
12 pull-ups
Perform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean
L1: 45/35
L2: 135/95
L3: 185/125
Squat Clean (10:00 to establish:
1 heavy squat clean)
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
4 x 5 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 sets:
10 close-grip bench presses)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
4 squat cleans
12 pull-ups
Perform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean
L1: 45/35
L2: 135/95
L3: 185/125
Squat Clean (10:00 to establish:
1 heavy squat clean)
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
4 x 5 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 sets:
10 close-grip bench presses)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
4 squat cleans
12 pull-ups
Perform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean
L1: 45/35
L2: 135/95
L3: 185/125
Squat Clean (10:00 to establish:
1 heavy squat clean)
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
4 x 5 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold