CrossFit9 – CrossFit WOD
Skill
Metcon (Time)
2 rounds:
800m run or 1000m row
Rest 3 minutes between
Score is slowest time
Metcon
Metcon (Time)
8 round for time:
6 burpees
8 thruster
30 DU
L1: 45/35; 60 single
L2: 75/55
L3: 95/65; 50 DU
CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (10 x 2 (L+R = 2))
Metcon
Metcon (Time)
5 rounds for time:
100m waiter carry (50m/side without switching)
12 bench press
20 GHD Or 40 sit-up
3/1 ring muscle up
L1: 10/5 or B/P; 45/35; 20 dips
L2: 35/25 or Y/B; 135/75+
L3: 50/35 or G/Y; 185/95 or body weight; 5/3 ring muscle up
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
35 minute AMRAP:
400m run
*100 air squat
90 body weight lunges
*80 sit-up
70 russian twist with plate (feet off floor)
60 KB suitcase deadlift
*50 jumping pull-ups
40 single arm land mine press
*30 burpees
20 calorie bike (not bike erg)
(All single side movements are for total reps)
L1: P/B; 15/10+
L2: Y/G; 25/15+
L3: G/R; 45/25+
*possible starting points after the run.
CrossFit9 – CrossFit WOD
Skill
Split Press (5 x 2)
Press from Split Stance
Metcon
Metcon (Time)
4 rounds for time:
400m row
15 deadlift
20 box jump
rest 1 minute between rounds
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (5 x 3)
Metcon
Metcon (Time)
4 rounds for time:
12 hang power clean
14 front rack lunge (7/7)
16 push-up
200m run
L1: 45/35
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
200m run
30 KB swing
20 box jump
10 HSPU
Rest 1 minute
L1: B:P
L2: G/Y
L3: R/G; strict HSPU
CrossFit9 – CrossFit WOD
Skill
Push Jerk (2 rep max)
Metcon
Metcon (Time)
For time:
1000m row
50 T2B
30 front squat
800m run or 800m ski
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Clean complex (1 rep max)
1 power clean
+ 1 front squat
+ 1 shoulder to overhead
Metcon
Metcon (Time)
10 rounds for time:
7 thrusters
30 DU
L1: 45/35
L2: 75/55
L3: 95/65
Metcon (Time)
For time:
400m single arm suit case carry
200m on each side
KB: G/Y or DB: 50/35
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
3 rounds for time:
400m run
50 box jump
40 wallball
30 single arm DB Press
20 burpees
Rest 2 minutes between rounds
L1: 2 rounds
L2: 35/20+
Score = time + rest
CrossFit9 – CrossFit WOD
Skill
Strict Press (5 x 3)
Metcon
Metcon (Time)
4 rounds for time:
400m row or 300m ski
30 sit-up
15 deadlift
rest 1 min
L1: 95/65
L2: 205/135
L3: 225/155