CrossFit9 – CrossFit WOD
Olympic Weightlifting
Metcon (Weight)
20 minute EMOM:
1 squat clean
1 hang power clean
1 shoulder to overhead
*In the same minute
L1: 45/35
L2: 115/85
L3: 175/115
Metcon
Metcon (Time)
For time:
50/40 calorie echo bike
Rest 3-4 minutes
40/30 calorie echo bike
Rest 2-3 minutes
30/20 calorie echo bike
Rest 2 minutes
20/10 calorie echo bike
Run workout in heats as needed
L1: Bike erg damper 6+
CrossFit9 – CrossFit WOD
Gymnastics
Bar Muscle-ups (15 minutes of practice)
Metcon
Metcon (AMRAP – Reps)
2 rounds for time: (24 minute cap)
800m run
20 deadlift
6/4 bar muscle ups
L1: 3 rounds: 400m run; DL: 95/65+; 10 true ring row (feet on box)
L2: 205/135
L3: 225/155; 10/8 bar muscle ups
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 2)
Work up to today’s 2RM
Metcon
Metcon (AMRAP – Reps)
12 minute AMRAP:
Buy in: 1000m row or ski
Then, complete as many reps as possible:
2-4-6-8-10-12-etc
Wallballs (20/14#)
KB swings
L1: Y/B
L2: G/Y
L3: R/G
Finisher
Metcon (Time)
For time:
100 sit-ups or 50 GHD sit-ups
CrossFit9 – CrossFit WOD
Strength
Front Squat (4 x 4-6 )
Accessory: 3 x 12 calf raises (on plate – option to add weight)
Metcon
Metcon (Time)
6 rounds for time:
8 power snatches
10 burpees over bar
100m run
90 seconds rest after each round. Treat each round as a sprint.
Score = total time including rest
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
Turkish Get Up (10 minutes build up to heavy 1R/1L)
Metcon
Metcon (Time)
In team of 2…
For time:
*50*40*30*20*10*
DB snatch (per arm)
Box jump over
Pull-ups
*200m run or 250m row (together)
L1: 15/10+
L2: 35/25+
L3: 50/35+
30 minute cap
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 3-5)
Accessory: 3 x 10 box pistols (5R/5L)
Metcon
Metcon (AMRAP – Reps)
4 x 4 minute AMRAP:
14 front rack lunges
16/12 calorie echo bike or ski
Max KB swings
Rest 90 seconds between
L1: 45/35
L2: 95/65; R/G Russian
L3: 135/95; R/G American
CrossFit9 – CrossFit WOD
Strength
Barbell Glute Bridge (4 x 5-6)
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Accessory: 3 x 10 DB romanian deadlift
Metcon
Metcon (Time)
4 rounds for time:
500/400m row
12 clean & jerk
L1: 45/35
L2: 115/85
L3: 155/105
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 2-3 reps)
3 x 12 banded bent over row
Metcon
Metcon (Weight)
16 minute alt EMOM:
1: 5 HSPU or 10 hand release push-up
2: 5 back squats
3: 100m run
4: 2-4 ring muscle-ups or 8 ring dips
L1: 95/65
L2: 135/95
L3: 185/125
CrossFit9 – CrossFit WOD
Strength
Front Squat (4 x 4-6 reps)
Accessory: 3 x 12 good mornings
Metcon
Metcon (Time)
For time:
*1*2*3*4*5*6*7*8*9*10
deadlift
toes to bar
*30 double unders
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2…
35 minute AMRAP:
100 calorie row
100 slam balls
100 overhead lunges with slam ball
100 single arm devil press
100 calorie echo bike (L1: bike erg)
100 sit-ups with DB
L1: 25/15+
L2: 35/25+
L3: 50/35+
Partners split reps as needed