CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds)
25 minute AMRAP:
In teams of 2, alternating rounds:
100m run
10 single arm DB hang clean + jerk
6 burpee box jump overs
L1: 25/15+
L2: 35/25+
L3: 50/35+
Score = # of total rounds
Finisher
Metcon (Time)
Pick your poison
For time:
70 calorie row, 60 calorie ski or 50 calorie echo bike
CrossFit9 – CrossFit WOD
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Can sub run for 400m ski or 500m row
L1: 4-5 rounds
CrossFit9 – CrossFit WOD
Skill
Romanian Deadlift (4 x 10)
https://youtu.be/GZAKFRNtxLY
Accessory: 4 x 12 banded glute bridges
Metcon
Metcon (Time)
For time:
21*15*12*9*
DB snatches (per arm)
Box jump (24/20″)
*200m sled pull (with large class, some athletes can begin with sled pull. Must complete 4 total pulls)
L1: 15/10+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (5 x 4)
Accessory: 3 x 15 band or bar good mornings
Metcon
Metcon (AMRAP – Reps)
4 rounds x 4 minute AMRAP:
14/12 calorie ski or row
14 front rack lunges
Max thrusters
Rest 90 seconds between
L1: 45/35
L3: 75/55
L3: 95/65
Score = total number of thrusters
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
4 rounds for time:
500m row
100m farmer carry
12 bench press
3 rope climbs
L1: 45/35; Y/B; 3 rounds
L2: 95/65; G/Y+
L3: 135/95; R+/G+
CrossFit9 – CrossFit WOD
Skill
Tempo Front Squat (5 x 5)
3 seconds down
3 second hold
Explosive up
Accessory: 3 x 10-15 deficit calf raises
Metcon
Metcon (Time)
7 rounds for time:
3 ring muscle ups
6 deadlifts
10/8 calorie echo bike or 12/10 calorie ski
L1: 95/65; 6 ring dips
L2: 225/155
L3: 255/175
CrossFit9 – CrossFit WOD
Skill
Strict Pull-up EMOM
12 minute EMOM:
3+ strict pull-ups
L1: 5+ rack pull-ups or true ring rows
L2: 3+ strict pull-ups
L3: 5+ strict pull-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
5 shoulder to overhead
10 burpees over bar
15 back squats
20 double unders
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – 9FIT
Metcon
Metcon (AMRAP – Reps)
14 minute AMRAP:
500m bike erg
20 ground to overhead with plate
20 OH lunges with plate
20 Russian twists with plate
3 minutes rest
14 minute AMRAP:
200m run
10 burpees to plate
10 squats with plate halo
10 overhead sit-ups with plate
Metcon (AMRAP – Reps)
14 minute AMRAP:
500m bike erg
20 ground to overhead with plate
20 OH lunges with plate
20 Russian twists with plate
3 minutes rest
14 minute AMRAP:
200m run
10 burpees to plate
10 squats with plate halo
10 overhead sit-ups with plate
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
28 minute AMRAP:
1000m ski or row
70 KB swings
50 toes to bar
30 hang squat cleans
L1: 45/35
L2: 115/85
L3: 155/105
CrossFit9 – CrossFit WOD
Skill
Split Jerk (Work up to today’s 1RM)
Metcon
Metcon (AMRAP – Reps)
16 minute alternating EMOM:
1. 10/8 calorie echo bike
2. 12 power snatches
3. Max slam balls
4. Rest
L1: 45/35; 10/8 calorie bike erg
L2: 75/55
L3: 95/65
Score = total number of slam balls
Athletes may be split into two groups starting at station 1 or 2. Each group must go to Max slam balls in the 3rd minute and end with 1 minute of rest.