CrossFit9 – WOD
Metcon
Metcon (No Measure)
PARTNER WOD
16 min alt EMOM:
1) 20 cal calorie row
2) 20 goblet squats
3) 20 KB swings
4) 20 burpees
One partner works at a time.
Metcon (AMRAP – Reps)
Then…
In partners:
1 round max effort:
1 min max reps of
1) medball cleans
200 meter run*
2) sit-ups
200 meter run *
3) wallballs
200 meter run*
4) push-ups
200 meter run*
*on this one, they cannot move to the next movement until the last person returns from the run and rests for :30
CrossFit9 – WOD
Skill
Metcon (Weight)
12 minute EMOM:
EVEN: 6 bench press
ODD: 3/2 bar muscle-up
L1: 45/35; ring row pull-up or jumping muscle up
L2: 135/75
L3: bodyweight; 5/3 bar muscle up
Metcon
Metcon (Time)
4 rounds:
400m run
15 deadlift
L1: 95/65
L2: 185/115
L3: 225/155
20 minute cap
CrossFit9 – WOD
Skill
Clean Complex (1 rep max)
1 clean grip deadlift
+ 1 power clean
+ 1 hang squat clean
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
30 wallball
20 toes to bar
10 power clean
L1: 45/35; knee up
L2: 115/85
L3: 135/95
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
20 hang DB power snatch (10/10)
20 sit-up
L1: 10/5+
L2: Y/B (35/25)
L3: G/Y (50/35)
Rest 5 minutes
12 minute AMRAP:
20 front rack lunges (10/10)
10 ring dips
20 hollow rock
L1: body weight lunge, 20 box dips
L2: 45/35, 10 ring dip
L3: 95/65, 20 ring dip
CrossFit9 – WOD
Skill
Overhead Squat (6 x 3)
Metcon
Metcon (Time)
21-18-15-12-9
OHSQ
box jump
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – WOD
Skill
Split Jerk (1 rep max)
Metcon
Metcon (Time)
For time:
*1000m row
30 benchpress
*400m run
30 front squat
(20 minute cap)
L1: 45/35 or DB
L2: 105/75+
L3: 135/95+
Start at row or run
Only one bar
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
“Dad Bod WOD”
Teams of 2:
20 minute AMRAP:
20 power clean
30 push-up
40 air squat
L1: 45/35 or DB
L2: 115/75
L3: 135/95
Rest 5 minutes
400m run
50 bicep curl with bar
CrossFit9 – WOD
Skill
Pause Back Squat (6 x 2)
5 second hold at bottom
5 x 10 bent over row between sets
Metcon
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
CrossFit9 – WOD
Skill
Squat Clean (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
12 right arm hang clean & jerk
15 box jump
12 left arm hang clean & jerk
15 goblet squat (DB or KB)
L1: 10/5+
L2: 35/25+ or Y/B
L3: 50/35+ or G/Y
CrossFit9 – WOD
Metcon
A: Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
15/12 calorie row
20 sit-up
15 slam ball
Rest 5 minutes
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
15/12 calorie ski
20 v-up
15 push-up