WODs

CrossFit9 – WOD

Skill

Back Squat (2×10 @ 50%, 2×8 @ 60%, 2×6 @ 70%)

Metcon

Metcon (AMRAP – Reps)

14 minute AMRAP: (for reps)

30 double under

3 clean & jerk

3 T2B

30 double under

6 clean & jerk

6 T2B

30 double under

9 clean & jerk

9 T2B

30 double under

Continue rep scheme through 14 minutes

Double unders are a buy in for every around, do not count toward score.

L1: 45/35; single unders or penguin jumps

L2: 105/75+

L3: 115/85+

CrossFit9 – WOD

Metcon

Metcon (Time)

2 rounds for time:

400m bike erg

50 wall ball

40 sit-up

30 SDLHP

20 burpees

10 hammer hit

L1: KB

L2: 75/55

L3: 3 rounds; 95/65

CrossFit9 – WOD

Skill

Overhead Squat (1 rep max)

Metcon

Metcon (Time)

3 rounds for time:

12 power snatch

15 box jump

400m run

L1: 45/35 or DB

L2: 95/65

L3: 115/85

20 minute time cap

CrossFit9 – WOD

Skill

Front Squat (2×3 @ 80%, 2×3 @ 85%, 2×2 @ 90%)

Metcon

Metcon (AMRAP – Reps)

3 rounds:

4 minute AMRAP:

4 ring muscle up

8 deadlift

12 burpees over bar

Rest 3 min

(24 reps each round)

Pick up where you left off.

L1: 95/65; 8 dips or 4 jumping muscle up

L2: 205/135

L3: 255/165

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

20 minute AMRAP:

400m run (or 500m row)

50 DB lunges

40 box jump

30 HSPU

20 calorie bike

10 bar muscle up

L1: scale appropriately, 3:1 pull-ups, push press or strict press

L2: 50/35+