CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
28 minute AMRAP:
100 goblet lunge
50 calorie row
30 burpees
10 rope climb
28 minute AMRAP:
100 goblet lunge
50 calorie row
30 burpees
10 rope climb
CrossFit9 – WOD
Skill
Metcon (AMRAP – Reps)
Handstand push-up drills & practice
Then…
10 minute EMOM:
5 HSPU
L1: pike push-ups from floor or box
L2: HSPU
L3: deficit HSPU – 2×45/45+25
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
200m run (20 reps)
20 DB snatch (10/10)
20 front squat
L1: goblet squat; 5/10
L2: 75/55; 35/25
L3: 95/65; 50/35
Then…
10 minute EMOM:
5 HSPU
L1: pike push-ups from floor or box
L2: HSPU
L3: deficit HSPU – 2×45/45+25
200m run (20 reps)
20 DB snatch (10/10)
20 front squat
L1: goblet squat; 5/10
L2: 75/55; 35/25
L3: 95/65; 50/35
CrossFit9 – WOD
Skill
Overhead Squat (6 x 3)
Metcon
Metcon (Time)
Buy in: 100 double unders
4 rounds for time:
30 air squat
20 pull-up
10 deadlift
Cash out: 100 double unders
L1: 135/95
L2: 205/135
L3: 225/155
4 rounds for time:
30 air squat
20 pull-up
10 deadlift
Cash out: 100 double unders
L1: 135/95
L2: 205/135
L3: 225/155
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
A. 12 minute AMRAP:
20 med ball clean
20 box jump
20 v-up
Rest 5 minutes
B. 12 minute AMRAP:
20 hollow rock (or 30 second hollow hold)
20 bicep curl with bar
20 KB swing
L2: 45/35; G/Y
Rest 5 minutes
800m Run (Time)
Max Effort 800m Run
L1: 400m run
20 med ball clean
20 box jump
20 v-up / tag up
Rest 5 minutes
B. 12 minute AMRAP:
20 hollow rock (or 30 second hollow hold)
20 bicep curl with bar
20 KB swing
L2: 45/35; G/Y
Rest 5 minutes
10 shoulder to overhead
12/10 calorie ski
20 sit-up
L1: 45/35
L2: 105/75
L3: 135/95; GHD
6 back squat @ 70% of 1RM
E3MOM (every three minutes on the minute)
6 power snatch
10 toes to bar
14 push-up
30m front rack double kettle bell carry
L1: 45/35
L2: 95/65
L3: 115/85