CrossFit9 – CrossFit WOD
Strength
Deadlift (4 x 4-6 reps)
Accessory: 3 x 30-40 second clamshell hold
Metcon
Metcon (Time)
For time:
Buy-in: 1000m row or 2000m bike erg
5 rounds:
10 bench press
25 sit-ups
Cashout: 1000m row or 2000m bike erg
L1: 45/35
L2: 135/65
L3: 155/95; 15 GHD sit-ups
*Must complete 1 row and 1 bike
CrossFit9 – CrossFit WOD
Weightlifting
Snatch Complex (12 minute EMOM)
1 Power Snatch
+ 1 Hang Squat Snatch
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
4*8*12*16*20…etc
Double DB front squats
*10 lateral burpees over DB
Rest 3 minutes
8 minute AMRAP:
10*20*30*40*50
Single arm alt DB hang clean and jerk (50/35+)
*10 box jump overs
L1: 15/10+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit 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
Finisher
Farmer’s Carry (400m carry)
L1: B/P
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Strength
Push Press (3 x 3-5)
Accessory: 3 x 12 banded face pull
Push Jerk (3 x 2)
Metcon
Metcon (Time)
4 rounds for time:
350m row
15 deadlifts
4/2 ring muscle ups
L1: 95/65; 10 ring dips
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Strength
Back Squat (4 x 3-5 reps)
Accessory: 3 x 15 banded glute bridges
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP:
Buy-in: 400m run
Then, max rounds:
15 handstand push-ups, 15 hang power cleans
Rest 2 minutes
5 minute AMRAP:
Buy-in: 400m run
Then, max rounds:
15 handstand push-ups, 10 hang power cleans
Rest 2 minutes
5 minute AMRAP:
Buy-In: 400m run
Then, max rounds:
15 handstand push-ups, 5 hang power cleans
Score = total reps of HSPUs and hang power cleans
L1: 45/35
L2: 95/65; 11/85; 135/95
L3: 115/85; 135/95; 165/115
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2…
30 minute AMRAP: (Relay style)
8/6 calorie ski or echo bike
8 shoulder to overhead
8 burpees over bar
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 4-6 reps)
Accessory: 3 x 15 banded lat pushdowns
Metcon
Metcon (Time)
For time:
400m sled pull (bodyweight)
30 ring dips or 10/8 ring muscle ups
40 deadlifts
60 KB swings
80 wallballs
L1: 95/65; B/P
L2: 205/135; R/G russian
L3: 225/155; R/G American
CrossFit9 – CrossFit WOD
Weightlifting
Clean complex (12 minute EMOM)
1 power clean
+ 1 front squat
+ 1 shoulder to overhead
Metcon
Metcon (Time)
6 rounds for time:
200m run
14 single arm DB snatches (7R/7L)
8 toes to bar
L1: 25/15+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 4-6)
3 x 10 per leg single leg deadlift
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
12 calorie ski or echo bike
15 box jumps
Max thrusters
Rest 90 seconds between AMRAPs.
L1: 45/35
L2: 75/55
L3: 95/65
Score = thruster reps
CrossFit9 – CrossFit WOD
Strength
Strict Press (4 x 3-5)
Pendlay Row (3 x 8-10)
Metcon
Metcon (Time)
3 rounds for time: (16 minute cap)
500m row or 1000m bike erg
15 hang power snatch
30 sit-ups
L1: 45/35
L2: 75/55
L3: 105/75