CrossFit9 – CrossFit WOD
Weightlifting
Snatch Complex (EMOM 12)
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
Metcon
Metcon (AMRAP – Reps)
20 minute AMRAP:
2-way sled push
20 box jumps (24″/20″)
20 DB snatch (10R/10L)
20 DB sit-ups
L1: 20/10+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
Complete as many as possible in 35 minutes: (In any order)
1. Row 2,000m
2. 400m sled pull (bodyweight)
3. 200 air squats
4. 100ft handstand walk or 300ft bear crawl
5. 40 D-ball over shoulder
L1: 40+/30+
L2: 70+/50+
L3: 90+/75+
CrossFit9 – CrossFit WOD
Weightlifting
Push Jerk (5 x 2)
Accessory: Bent over KB row 3 x 15/arm
Metcon
Metcon (AMRAP – Reps)
For time:
27*21*15*9*
Deadlift
Burpees over bar
*12/10 calorie ski or echo bike
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Strength
Back Squat (4 x 3-5 reps)
Accessory: 3 x 15/side banded lateral steps
Metcon
Metcon (Time)
For time:
800m run
15/12 ring muscle ups
30 hang squat cleans
50 calorie ski
L1: 45/35; 30 box/ring dips
L2: 96/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2…
For time:
100 air squats
40 shoulder to overhead
100 air squats
60 pull-ups
100 air squats
80 push-ups
100 air squats
100 calorie row
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 4-6 reps)
1-2 sets to warm up, then 4 challenging sets.
Accessory: 3 x 10 Bulgarian split squat per leg
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
20 box jumps
15/12 calorie echo bike
12 DB hang clean + press (6R/6L)
10 burpees over DB
L1: 25/15+
L2: 50/35+
L3: 60/45+
CrossFit9 – CrossFit WOD
Strength
Tempo Front Squat (4 x 4-6 reps)
3 seconds down
3 second hold
Explosive up
Warm-up is 1-2 sets, then complete working sets.
Accessory: 3 x 10/side single leg deadlift
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP:
Buy-in: 500m row or ski
Then max rounds of: 10 toes to bar, 12 hang power snatch
Rest 90 seconds
5 minute AMRAP:
Buy-in: 500m row or ski
Then max rounds of: 10 toes to bar, 8 hang power snatch
Rest 90 seconds
5 minute AMRAP:
Buy-in: 500m row or ski
Then max rounds of: 10 toes to bar, 4 hang power snatch
L1: 45/35
L2: 75/55; 95/65; 115/85
L3: 95/65; 105/75; 135/95
CrossFit9 – CrossFit WOD
Stamina
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon
Metcon (Time)
For time:
Buy in: 50/40 calorie ski or 50/40 calorie echo bike
21-18-15-9
Bench press
Dumbbell sit-ups or GHD sit-ups
Cash out: 50/40 calorie echo bike or 50/40 calorie ski
L1: 45/35
L2: 135/65
L3: 155/85
CrossFit9 – CrossFit WOD
Strength
Metcon (AMRAP – Rounds)
3 rounds – (18 minute cap)
100m farmer carry
200m sled pull
2-3 minutes rest after each round
L1: B/P (25/20); 2/1 x 45 plate
L2: G/Y (50/35+); 3/2 x 45 plates
L3: R/G (75/50+); 4/3 x 45 plates
*Note: equipment sharing is required for this strength component, have athletes pair up or work in teams to go one after the other, or put them in heats. It doesn’t matter if athletes start with farmer carry or sled pull. Approximately 2-3 minutes rest after each round is ideal.
Metcon
Metcon (Time)
10 RFT: (20 minute cap)
100m run
6 deadlifts
8 pull-ups
L1: 95/65; 8 rounds
L2: 205/135
L3: 225/155; chest-to-bar
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 4-6 per leg)
Warm-up 1-2 sets, then complete 4 challenging sets
Accessory: 3 x 15 weighted good mornings
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Rest 5 minutes
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#