CrossFit9 – WOD
Skill
Metcon (AMRAP – Reps)
4 rounds:
In 2 minutes complete:
250m row
Max wallballs (20/14#)
2 minutes rest between each round
Score = wallball reps
Metcon
Metcon (Time)
3 rounds for time:
21 pull-up
15 GHD sit-up or 2:1 sit-up
9 OHSQ
L1: 2:1 ring row; 45/35
L2: 75/55
L3: CH2B; 115/85
2:1 Sit-up is RX & RX+
CrossFit9 – WOD
Skill
Metcon (Weight)
Skill
10 minute EMOM:
5 power snatch
L1: 45/35
L2: 105/75
L3: 135/95
Metcon
Metcon (Time)
3 rounds for time:
400m run
20 push up
15 back squat
L1: 45/35
L2: 105/75
L3: 135/95
CrossFit9 – WOD
Skill
Strict Press (4 x 2)
Push Press (3 x 2)
Push Jerk (2 x 2)
Metcon
Metcon (Time)
7 rounds for time:
12 calorie assault bike
9 power clean
6/4 ring muscle up
L1: 12 ring dips; 75/55
L2: 135/95
L3: 165/125
20 minute time cap
CrossFit9 – WOD
Metcon
Metcon (Time)
3 rounds for time:
800m run
20 deadlift
20 HSPU
*20 CH2B
L1: 135/95; 400 run; *pull-up, ring row, jumping pull-up*
L2: 205/135
L3: 225/155; *15/12 bar muscle up
CrossFit9 – WOD
Metcon
Metcon (Time)
For time:
150 double under
100 air squat
90 sit-up
80 box jump
70 DB snatch (35/35)
60 sec L-hold from pull-up bar (L1: plank)
50 wall ball
40 burpees
30 power clean
20 calorie row
10 ring mup or 2:1 dips
(50 min cap)
L1: DU = jumping jack; 45/35; 10/5
L2: 95/65; 35/20
L3: 135/95; 50/35
CrossFit9 – WOD
Metcon
Metcon (Time)
4 rounds for time:
400m run
20 KB swing
20 pull-up
20 slam ball
20 lunges (10/10)
L1: bodyweight; B/P
L2: 75/55; Y/B
L3: 95/65; G/Y
CrossFit9 – WOD
Metcon
Metcon (Time)
For time:
40 KB SDLHP
40 wall ball
40 calorie bike
40 DB devil press
40 strict press (45/35)
40 russian twist with ball (20/14)
40 v-up
40 push-up
40 box jump
40 goblet squat
** complete 200M sled pull at some point in the workout.
L1: 30 rep
L2: 4×45/3×45; G/Y; 35/20 +
CrossFit9 – WOD
Skill
Back Squat (1×10@50% 1×8 x60%, 1×6@70%, 2×4@80%, 2×1@90% )
Metcon
Metcon (Time)
For time: (22 minute time cap)
50 air squat
21 power clean
18 ring dips
50 air squat
18 power clean
15 ring dips
50 air squat
15 power clean
12 ring dips
50 air squat
L1: 45/35; box dips
L2: 115/85
L3: 135/95
CrossFit9 – WOD
Skill
Metcon (Weight)
10 minute EMOM:
5 shoulder to overhead
L1: 45/35
L2: 135/95
L3: 165/115
Metcon
Metcon (Time)
3 rounds for time:
500m row
15 front squat
15 toes to bar
L1: 45/35
L2: 115/85
L3: 155/105
CrossFit9 – WOD
Metcon
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
One bar.
Scale as needed
Typical Rx scaling for women:
Deadlift 185#
KB Swing: 55#
OH Squat 85#
Box jumps 20″
DB Squat Clean 30#