WODs

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2 or 3 –

30 minute AMRAP:

40 wallball (20/14#)

40 calorie bike or ski

40 burpees

40 box jump (24/20″)

40 DB snatch

L1: 10/5+

L2: 50/35 alt from floor

L3: KB hang power snatch (G/Y)

CrossFit9 – WOD

Skill

Handstand Walk (Practice)

*wall walk

*shoulder taps

* around the box

* seal walk

Metcon

Metcon (Time)

4 rounds for time:

400m row

20 front squat

20 HSPU

L1: 45/35; push press or pike push-ups

L2: 95/65

L3: 135/95

CrossFit9 – WOD

Skill

Bench Press (5 x 4)

Good Mornings (4 x 10)

Metcon

Metcon (Weight)

Every 3 minutes on the minute for 15 minutes, complete:

30 double under

15 deadlift

10 pull-up

L1: 45/35+, penguin jumps, ring row

L2: 135/95+

L3: 185/115+

CrossFit9 – WOD

Metcon

Bring Sally Up

Goblet squat, following the commands of the song
https://youtu.be/6A2V9Bu80J4

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

A.

12 minute AMRAP:

15/12 calorie bike

50 bodyweight lunge (25/25)

20 KB swing

L1: Y/B

L2: G/Y Russian

L3: G/Y American

Rest 5-7 min

B.

12 minute AMRAP:

20 push-up

20 russian twist

50 mountain climber

CrossFit9 – WOD

Skill

Back Squat (5 x 4)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

6 overhead squat

12 hollow rock

200m run

L1: 45/35 + or front squat hold for 30 sec

L2: 95/65

L3: 115/85