CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 3-5)
Accessory: 3 x 15 banded face pulls
Metcon
Metcon (AMRAP – Reps)
4 rounds x 1 minute stations, each for reps:
1. Hang power snatch
2. Burpees over bar
3. Calorie echo bike or ski
4. Rest
L1: 45/35
L2: 75/55
L3: 95/65
Athletes may start at different stations, but every athlete should end the round with rest.
Score is total reps
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
1 mile run
30 deadlift
60 KB swing
90 wallballs (20/14#)
L1: 95/65
L2: 205/135
L3: 225/155
All equipment for each athlete should be contained to one mat—BB, KB and WB
CrossFit9 – CrossFit WOD
Strength
Barbell Glute Bridge (4 x 8-10)
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Accessory: 3 x 15 banded good morning
Metcon
Metcon (Time)
For time:
1000m row
30 back rack lunges
60 sit-ups
750m row
20 back rack lunges
50 sit-ups
500m row
10 back rack lunges
40 sit-ups
L1: 45/35
L2: 95/65+
L3: 115/85+
more
CrossFit9 – 9FIT
Metcon
Metcon (AMRAP – Reps)
A. 8 minute AMRAP:
8 DB bench press
10 lying overhead tricep extensions
100m run
2 minutes rest
B. 8 minute AMRAP:
8 ring rows or pull-ups
10 ab rollers
150m ski
2 minutes rest
C. 8 minute AMRAP:
10 thrusters
10 push-ups
150m ski
Finisher:
6 minute AMRAP:
10 alt. v-ups (10R/10L)
15 bicep curls
20 sit-ups
CrossFit9 – CrossFit WOD
Strength
Front Squat (4 x 6-8)
Front squat cycle: Accessory: 3 x 10 banded dead bugs
Metcon
Metcon (Time)
For time:
400m run
21 shoulder to overhead (SH2OH)
21 toes to bar
400m run
15 SH2OH
15 TTB
400m run
9 SH2OH
9 TTB
L1: 95/65
L2: 95/65; 105/75; 135/95
L3: 135/95; 165/115; 185/125
CrossFit9 – CrossFit WOD
Metcon (AMRAP – Reps)
In Teams of 2…
30 minute AMRAP:
1000m row
60 single arm DB snatch
60 single arm OH DB walking lunge
800m run
40 DB sit-ups
40 burpees over DB
L1: 25/15+
L2: 35/25+
L3: 50/35+
Metcon
Metcon (AMRAP – Reps)
In Teams of 2…
30 minute AMRAP:
1000m row
60 single arm DB snatch
60 single arm OH DB walking lunge
800m run
40 DB sit-ups
40 burpees over DB
L1: 25/15+
L2: 35/25+
L3: 50/35+
Metcon (AMRAP – Reps)
In Teams of 2…
30 minute AMRAP:
1000m row
60 single arm DB snatch
60 single arm OH DB walking lunge
800m run
40 DB sit-ups
40 burpees over DB
L1: 25/15+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 3-5)
Accessory: 3 x 10 Cossack squat
Metcon
Metcon (AMRAP – Reps)
12 minute AMRAP:
3 power cleans
6 toes to bar
30 double unders
L1: 45/35
L2: 115/85
L3: 185/125
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 3-5)
Accessory: 3 x 12 banded pull aparts
Metcon
Metcon (AMRAP – Reps)
15 minute AMRAP:
1 mile run
In the remaining time…
2 push-ups
2 wallballs (20/14#)
4 push-ups
4 wallballs
6 push-ups
6 wallballs
…
Score = total reps of push-ups and wallballs
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
1000m bike erg
15 D-ball squats
500m ski
15 D-ball over shoulder
5/3 rope climbs
L1: 40/30+
L2: 60/50+
L3: 70/60+
CrossFit9 – CrossFit WOD
Strength
Front Squat (4 x 8-10 )
Increase weight or reps from last week.
Accessory: 3 x 10 single leg deadlifts per side
Front Squat (4 x 8-10 )
Increase weight or reps from last week.
Accessory: 3 x 10 single leg deadlifts per side
Metcon
Compare to 210209
Metcon (Time)
“The Quick and the Dead”
For Time:
3-9-15-21-15-9-3
Deadlifts
Box Jumps (24/20 in)
L1: 45/35
L2: 205/135
L3: 225/155