CrossFit9 – 9HIIT
Metcon
Metcon (AMRAP – Rounds and Reps)
11 minute AMRAP:
10 landmine squat
12 box jump
24 DB SH2OH
L2: 35/20+
3 minutes rest
11 minute AMRAP:
8/6 calorie assault bike
12 KB SWING
24 KB lunges
L2: G/Y
3 minutes rest
11 minute AMRAP:
10 slam ball
12 shoulder tap
24 bicycle crunches
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
3 rounds:
4 minute AMRAP:
200m ski
12 burpees
14 OHSQ
Rest 2 minutes between rounds
L1: 45/35 or front squat; burpees from box
L2: 75/55
L3: 95/65; burpees over bar
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
10 minute EMOM:
4 power snatch
Finish the minute with double unders.
L1: 45/35
L2: 75/55
L3: 115/85
Metcon
Metcon (Time)
4 rounds for time:
300m row
50 air squat
15 SDLHP
L1: 45/35 or KB
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
Teams of 2:
3 rounds for time
400m run
40 wall ball (20/14)
40 box jump (24/20in)
40 DB snatch (20/20)
40 HSPU
L1: seated strict press
L2: 50/35
CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (10×2 (L+R=2))
Metcon
Metcon (Time)
10 rounds for time:
200m run
5 squat clean
10 pull-up
L1: 45/35 power clean
L2: 135/95
L3: 165/125
CrossFit9 – Weightlifting
Weightlifting
Snatch (Find 1RM. Then 2×2@ 80%)
Clean and Jerk (Find 1RM. Then 2×2@ 80%)
Performance Care
Metcon (No Measure)
8R Unbroken:
:10 s bent knee hollow hold
10 tuck-ups
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
10 EMOM:
3 shoulder to overhead
L1: 45/35
L2: 75/115
L3: 155/105
Metcon
Metcon (Time)
4 round for time:
50 DU
27 sit-up
21 calorie row
15 OHSQ
Rest 1 min
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
2-way sled push (2×45/1×45)
200m run
20 single arm clean & jerk (10/side)
L1: 10/5
L2: 35/20
L3: 50/35
Rest 2-3 minutes
10 minute AMRAP:
250m bike erg
20 D-ball squat
20 sit-up
Rest 2-3 minutes
10 minute AMRAP:
200m ski
20 KB swing
20 landmine squat & press
L2: G/Y
Finisher
April Challenge (Time)
400m or 800m run
CrossFit9 – 9HIIT
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
2-way sled push (2×45/1×45)
200m run
20 single arm clean & jerk (10/side)
L1: 10/5
L2: 35/20
L3: 50/35
Rest 2-3 minutes
10 minute AMRAP:
250m bike erg
20 D-ball squat
20 sit-up
Rest 2-3 minutes
10 minute AMRAP:
200m ski
20 KB swing
20 landmine squat & press
L2: G/Y
Finisher
April Challenge (Time)
400m or 800m run
CrossFit9 – CrossFit WOD
Skill
Strict Press (5 x 2)
Push Press (2 x 4)
Push Jerk (3 x 2)
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Score = rounds