CrossFit9 – WOD
Skill
Push Jerk (6 x 2)
4 x 10 bar good morning between sets
Metcon
Metcon (Time)
21-15-9-6
400m run
back squat
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of 2:
3 Rounds
1000m row
50 pull-up
50 KB swing
100 air squat or 50 pistols
L1: Y/B
L2: G/Y
L3: R\G
CrossFit9 – WOD
Skill
Metcon (Weight)
10 minute EMOM:
6 shoulder to overhead
L1: 45/35
L2: 135/95
L3: 165/125
Rest 7-10 minutes
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
CrossFit9 – WOD
Skill
Bench Press (6 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
250m row
12 front squat
4/2 bar muscle up
L1: 45/35; (24 ring row, 18 pull-up, 12CH2B, jumping mup 1:1)
L2: 95/65; 4/2 bar muscle up
L2 135/95; 8/6 bar muscle up
*MUST do bar muscle ups (unassisted) to select Rx or Rx+
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Reps)
AMRAP 21:
400 run
20 burpee box jump over
30 medball clean
40 hang DB snatch (20/20)
L1: 20/10 +
L2: 35/20+
L3: KB snatch – Y/B
Score = reps.
400m run = 40 reps
CrossFit9 – WOD
Skill
Push Press (7 x 3)
4 x 10 bent over row between sets
Metcon
Metcon (AMRAP – Reps)
AMRAP 15:
75 wallball
50 toes to bar
25 power clean
L1: 45/35
L2: 95/65
L3: 135/95
For reps – 150 reps in each round.
CrossFit9 – WOD
Skill
Front Squat (1×10, 1×8, 1×6, 2×4, 2×2)
Metcon
Metcon (Time)
4 rounds for time:
200m run
10 power snatch*
20 sit-up
L1: *45/35
L2: *95/65+
L3: *115/85
*unbroken; 5 burpees over bar penalty every break at the time of break.
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2 or 3:
20 minute AMRAP:
100m run
20 pistol (10/10)
10 hang power clean
L1: 45/35
L2: 135/95
L3: 165/125
Relay style – one partner does a full round, then tags off to next partner.
CrossFit9 – WOD
Skill
Split Jerk (1 rep max)
Metcon
Metcon (Time)
For time:
400m run
30 deadlift
400m run
30 front squat
400m run
30 thruster
400m run
L1
DL: 135/95
Fr Sq: 95/65
Thruster: 45/35
L2
DL: 205/135
Fr Sq: 115/85
Thruster: 75/55
L3
DL: 225/155
Fr Sq: 135/95
Thruster: 95/65
CrossFit9 – WOD
Skill
Back Squat (7 x 3)
Metcon
Metcon (Time)
4 rounds for time:
10 power clean
20 wallball (20/14#)
30 double under
L1: 45/35
L2: 105/75
L3: 155/105
Finisher
Warm-up (No Measure)
4 rounds:
10 bicep curls
25 sit ups