WODs

CrossFit9 – WOD

Skill

Rope Climb (10-15 minute practice)

L3: Turkish get ups (10 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

100m farmer carry

50 medball clean

25 HSPU

10 rope climb

L1: Y/B

L2: G/Y

L3: R/G

CrossFit9 – WOD

Skill

Overhead Squat (5 x 3)

Metcon

Metcon (Time)

5 rounds for time:

5 squat snatch

10/8 calorie ski

20 sit-up

L1: 45/35

L2: 95/65

L3: 135/95

CrossFit9 – WOD

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

CrossFit9 – WOD

Skill

Strict Press (3 x 5)

Push Press (3 x 3)

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP:

3-6-9-12-15….

clean & jerk

pull-up

L1: 45/35

L2: 95/65

L3: 135/95
Score = total reps completed

CrossFit9 – WOD

Skill

Back Squat (5 x 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

300m row

21 toes to bar

12 deadlift

6/4 ring muscle up

L1: 45/35+, knee up or candlestick, 2:1 ring dip, jumping m-up 1:1

L2: 205/135

L3: 225/155; 10/6 ring muscle up