CrossFit9 – CrossFit WOD
Skill
Back Squat (For load:
7 x 3)
Endurance
Metcon (Time)
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance
23-30 min including rest
“Murph prep”
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
EMOM 12:
Min. 1 | 15 GHD sit-ups/Weighted Sit-Ups
Min. 2 | 2 Turkish get-ups (1 per arm)
Metcon
Metcon (5 Rounds for calories)
5 x 2:00 rounds:
10 deadlifts (185/125 lb)
Max row/ski
– Rest 1:00 between rounds.
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
5 x 2:00 rounds:
200-meter run
Max-reps double-unders
– Rest 2:00 between rounds.
Metcon
Metcon (Time)
20 rounds for time:
3 pull-ups
6 push-ups
9 air squats
CrossFit9 – CrossFit WOD
Skill
Practice and mobility (No Measure)
Squat snatch and overhead squat practice
Metcon (Weight)
EMOM 30:
Min. 1 | 1:00 row, or ski for calories
Min. 2 | 2 power snatches
– Start partners on different movements or stagger by 1 minute.
Finisher (No Measure)
Accumulate:
5:00 plank hold
– Every time you break perform 20 Russian twists (14/20 lb medicine ball).
CrossFit9 – CrossFit WOD
Skill
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
100-m single-dumbbell suitcase carry 70/50
7 single-dumbbell push jerks, right arm (70/50)
7 single-dumbbell push jerks, left arm
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
EMOM 10:
Even: :40 front-rack kettlebell hold (35/53 lb)
Odd: :40 hollow hold
Strength
Deadlift (5-5-5-5-5)
Stamina
Metcon (Time)
Every 2:00 for 10 sets:
12/15-calorie bike
CrossFit9 – CrossFit WOD
Strength
Front Squat (5 sets:
5 front squats
– Build to workout load or slightly heavier.)
Metcon
Metcon (Time)
21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats (115/75 lb)
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
On a 20:00 clock:
0:00-10:00:
Min 1: bike max effort
Min 2: rest
10:00-20:00:
Build to a heavy 3-rep shoulder-to-overhead
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
15 burpees
20 alternating DB snatches (35/50 lb)
100-m farmers carry
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two,
30 minute AMRAP
50 cal ski
50 hang clean and jerk
50 push-ups
50 cal row
50 front squats
50 burpees over bar
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
Weighted Pull-ups (5 x 5)
Metcon
Metcon (Time)
12 minute AMRAP
2 wall-ball shots (9/10 ft) (14/20 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.