CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
3 rounds: :45 work/ :15 transition
1. Ground to jump + touch
2. Alternating toes to bar or leg raise
3. KB sumo deadlift high pull
4. Slam ball
5. Bicep curls with bar
Rest 3 minutes
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
8 calorie ski or 5 calorie echo bike
12 devil press.
L2: 20/15+
2 minutes rest
8 minute AMRAP:
8 burpees
12 box jumps
Finisher:
400 run
100 sit-up
50 bar or band good mornings
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 3)
Metcon
Metcon (Time)
3 rounds for time:
800m run or 1000m row (row time cap: 5:00)
28 front rack lunge (14/14)
2/1 ring muscle up
L1: 45/35 or DB; 10 ring dips
L2: 105/75
L3: Overhead barbell lunge: 105/75; 4/2 ring muscle up
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 5)
Push Jerk (3 x 3)
Metcon
Metcon (Time)
4 rounds for time:
21 calorie row
15 thruster
9 pull-ups
L1: 3 rounds for time; 45/35; 2:1 jumping pull-ups
L2: 75/55
L3: 95/65; CH2B
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
30 minute AMRAP:
30 squat clean
30 SH2OH
60 pull-up
60 calorie bike erg or ski
80 box jump
80 wall ball
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Push Jerk (1 rep max )
20 minutes to establish
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
3/2 ring muscle up
15 deadlift
2-way sled push
200m run
L1: 10 dips; 95/65; 1×45 sled push
L2: 185/125; 2×45 sled push
L3: 225/155; 6/3 ring muscle up; 3×45 sled push
CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 10)
Metcon
Each for time, start wherever you like.
1-Mile Run (Time)
Max Effort 1-Mile Run
30 power snatches (Time)
Complete 30 power snatches for time.
L1: 45/35
L2: 95/65
L3: 115/85
30 strict HSPUs (Time)
Complete 30 strict HSPUs for time.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
A .
7 minute AMRAP:
3 rope climb
20 medball clean
30 sit-up
Rest 2 minutes
B.
7 minute AMRAP:
10 pull-ups or jumping pull-ups
20 OH walking lunges (with plate – 45/35)
30 russian twists
Rest 2 minutes
C.
7 minute AMRAP:
10 burpees
20 air squat
30 flutter kicks
Rest 2 minutes
D.
7 minute AMRAP:
10 thruster
20 single leg DL with bar (10/10)
30 skater jumps
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (6 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
12 Overhead squat
15 T2B
18 box jump
21 calorie bike erg (90+ RPMs)
L1: 15 minute AMRAP; 45/35; front squat
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Front Squat (6 x 3)
Metcon
Metcon (Time)
4 rounds for time:
500m row (or 400m run, if no rowers available)
12 clean & jerk
24 minute cap
L1: 3 rounds for time; 45/35+
L2: 105/75+
L3: 135/95+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
30 minute AMRAP:
200m sled pull
30 KB swing
40 wall ball
50 box jump
L2: G/Y; 45×3/45×2