CrossFit9 – WOD
Metcon
Metcon (Time)
3 rounds for time:
400m run
50 air squat
50 sit-up
40 push up
40 KB swing
30 burpees
30 medball clean (20/14#)
20 calorie bike
L1: 2 rounds; Y/B
L2: G/Y
CrossFit9 – WOD
Skill
Sumo Deadlift (5 x 3)
Metcon
Metcon (AMRAP – Reps)
3 rounds (1 minute per station):
power snatch
box jump
pull-up
front rack lunge
calorie ski
rest 2 minutes between rounds
L1: 45/35
L2: 95/65
L3: 115/85
Score = reps
CrossFit9 – WOD
Skill
Bench Press
Bench Press (3×5 @ 65%, 3×3 @ 75%, 2×2 @ 85%)
Metcon
Metcon (Time)
For time: (18 minute cap)
60 wall ball (20/14#)
50 toes to bar
40 calorie row
30 power clean
20 burpees
10 bar mup
L1: 45/35; 2:1 CH2B; 3:1 pull-up or ring row.
L2: 135/95
NO L3
4 x 20 band good mornings
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP:
Teams of 2
300 DU or 800m run
12 power clean
14 HSPU
16 pistol (8/8)
18 T2B
200m run
L1: 45/35; 40 air squat; DB push press
L2: 135/95
L3: 155/105
CrossFit9 – WOD
Skill
Metcon (Time)
(20 minutes)
2 rounds:
60/50 calorie assault bike
L1: 40/30 calorie bike
5-10 minutes rest between rounds
5-7 minutes between skill and metcon
Metcon
Metcon (Time)
For time:
400m run
20 SH2OH (L1: 45/35+, L2: 95/65, L3: 135/95)
1 rope climb
400m run
15 SH2OH (L1: 45/35+, L2: 115/85, L3: 155/105)
2 rope climb
400m run
9 SH2OH (L1: 45/35+, L2: 135/95, L3: 185/125)
3 rope climb
CrossFit9 – WOD
Skill
Metcon (No Measure)
10 minute EMOM:
L1: 12 ring row or feet elevated ring row or jumping pull-up
L2: 8 pull-up
L2: 12 chest to bar
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP:
BUY IN: 25/20 calorie row
10 deadlift (L2: 135/95, L3: 185/135)
10 burpees over bar
Rest 3 minutes
5 minute AMRAP:
BUY IN: 25/20 calorie row
7 deadlift (L2: 185/115, L3: 225/155)
7 burpee over bar
Rest 3 minutes
5 minute AMRAP:
5 deadlift (L2: 205/135, L3: 265/175)
5 burpee over bar
CrossFit9 – WOD
Skill
400m Farmer’s Carry (Time)
L1: B/P
L2: G/Y
L3: R/G
2 rounds, score = slowest round
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
14/12 calorie ski
30 DB lunge (50/35#)
30 KB swing (russian)
30 push-up
20 ab roller
20 sec parallette L-hold
20 sand bag clean
L1: Y/B; 30 sec plank or L-hold from bar
L2: R/G
CrossFit9 – WOD
Skill
Weighted Pull-ups (6 x 2)
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Scaling options: 115/75, 65/55
1-Mile Run (Time)
Max Effort 1-Mile Run
Or 2K row
2k Row (Time)
Max Effort 2k Row
CrossFit9 – WOD
Skill
Push Jerk (5×60%, 5×70%, 3×80%, 2×90%)
Metcon
Metcon (Time)
2 rounds for time: (25 min cap)
For time:
50 wallball
40 box jump over
30/25 calorie row
*20 power clean
L1: 45/35
L2: *R1 105/75; R2 135/95
L3: *R1 135/95; R2 165/125
CrossFit9 – WOD
Skill
Metcon (Weight)
10 minute alt EMOM:
A) 5 bench press
B) 5/3 ring muscle up (L1: 10 dips)
L1: 45/35 or DB
L2: 135/75
L3: 185/95
Metcon
Metcon (AMRAP – Reps)
12 minute AMRAP:
3 HSPU
3 power clean
6 HSPU
6 power clean
9 HSPU
9 power clean
12
12
15
15
Continue ascending by 3 until time runs out.
L1: 45/35; scale as needed
L2: 135/95
L2: 165/125; deficit HSPU 2×45/2×25