CrossFit9 – CrossFit WOD
Strength
Metcon (Weight)
E2MOM* x 8 rounds:
2-3 squat snatch
*Every 2 minutes on the minute
**Work your way up to a heavy set, no maxing
Metcon
Metcon (Time)
For time:
21-15-9
KB snatches (R)
KB snatches (L)
Pull-ups
L1: B/P; DB snatches 20/15#
L2: G/Y; 50/35#
No L3
Finisher
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2…
28 minute AMRAP:
40 calorie echo bike
40 front rack lunges
40 toes to bar
40 calorie ski
40 thrusters
L1: 45/35; hanging knee raise
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Stamina
Metcon (Time)
6 rounds:
250m row
Rest double the time it took you to row each interval between.
Score = fastest
Metcon
Metcon (Time)
3 rounds for time:
200m sled pull
25 sit-ups
12 bench press
8/6 strict pull-ups
L1: 45/35
L2: 135/65; 3/2x45lb
L3: 185/95; 4/3x45lb
CrossFit9 – CrossFit WOD
Strength
Barbell Glute Bridge (4 x 8-10 reps)
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Banded lateral steps (bands on ankles)
Metcon
Metcon (AMRAP – Reps)
16 minute AMRAP:
2*4*6*8*10*12* etc
KB swings
Wallballs
*12/10 calorie ski or echo bike
L1: B/P
L2: G/Y; 20/14lb WBs
L3: R/G; 25/20lb WBs
CrossFit9 – CrossFit WOD
Metcon
Finisher
“Zachary Tellier” (Time)
For Time:
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
400M D-Ball Carry (Time)
Run-Walk 400M as quickly as possible with D-Ball
L1: 40/30+
L2: 50/40+
L3: 70/60+
DO NOT DROP ON PAVEMENT
CrossFit9 – CrossFit WOD
Strength
Push Jerk (20 minutes to find today’s 1 rep max)
Metcon
Metcon (Time)
For time:
1 mile run or 2000m row
30 power cleans
4000m bike erg or 100 calorie echo bike
L1: 45/35
L2: 105/75
L3: 155/105
CrossFit9 – CrossFit WOD
Strength
Front Squat (4 x 8-10 reps)
Accessory: 3 x 12 tempo banded glute bridge
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
35 double unders
15 overhead squats
15 pull-ups
L1: 45/35
L2: 75/55
L3: 95/65
Finisher
Sit-ups (100)
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
Partner A: 30 sumo deadlift high pull
Partner B: Max calorie echo bike
90 seconds rest
8 minute AMRAP:
Partner A: 30 hang power cleans
Partner B: Max calorie ski
90 seconds rest
8 minute AMRAP:
Partner A: 30 thrusters
Partner B: Max calorie bike erg
90 seconds rest
8 minute AMRAP:
Partner A: 400m run
Partner B: Max bar-facing burpees
Partner A works, while partner B completes max reps, then partners switch until time elapses.
L1: 45/35
L2: 95/65
L2: 115/85
CrossFit9 – CrossFit WOD
Strength
Death by Toes-to-Bar
15 Minute EMOM:
1st Min- 1 T2B
2nd Min- 2 T2B
Increase by 1 rep each minute til 15.
Metcon
Metcon (Time)
3 rounds for time:
200m farmer carry
15 back squat
500m row
L1: 95/65; B/P
L2: 115/85, G/Y
L3: 185/135; R/G
CrossFit9 – CrossFit WOD
Weightlifting
Clean and Jerk (14 minute EMOM)
Work your way up to a heavy single C+J
Metcon
Metcon (Time)
8 rounds for time:
4 deadlifts
8 handstand push-ups
35 double unders
L1: 96/65; push-ups or pike push-ups
L2: 225/155
L3: 255/185