WODs

CrossFit9 – WOD

Skill

Metcon (No Measure)

20 minute EMOM:

ODD: 10 thruster (45/35)

EVEN: 20 double under

L1: 15# bar, 30 penguin jumps

L2: 45/35

L3: 45/35, 40 DU
Rest 7-10 minutes

Metcon

Metcon (Time)

For time:

800m run

30 deadlift

L1: 135/95

L2: 205/135

L3: 225/155

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

10 calorie bike (assault)

20 KB swing

30 air squat

7 min rest

12 minute AMRAP:

10 calorie ski

20 OH walking lunge with plate

30 push up (or incline push-up)

CrossFit9 – WOD

Skill

Front Squat (4 x 5)

3 x 10 seated KB strict press (5/side)

Metcon

Metcon (Time)

400m run

9 clean & jerk

400m run

15 C&J

400m run

21 C&J

400 run

L1: 45/35

L2: 95/65

L3: 135/95

CrossFit9 – WOD

Skill

Push Jerk (1 rep max )

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

CrossFit9 – WOD

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
L1: 5 rounds, 14 ring row or 7 kipping pull-up (cannot select Rx)