CrossFit9 – WOD
Skill
Front Squat (4 x 10)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
12 single arm hang clean & jerk (6/6)
12 burpees
12 T2B
L1: 25/15+
L2: 35/25+
L3: 50/35+
Rest 5 minutes
Max Calorie Bike (Calories)
As many calories as possible in 5 minutes.
CrossFit9 – WOD
Skill
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Rest as needed, then, on your own…
Metcon
2k Row (Time)
Max Effort 2k Row
CrossFit9 – WOD
Metcon
Metcon (Time)
Partner Murph – In team of 2
1 mile run (800m each)
100 pull-up
200 push-up
300 air squat
1 mile run (800m each)
Rep note: partition the pull-ups, push-ups, and air squats as needed.
***No vests***
Modifications:
Run: Row 1000m or Ski 800m (each)
Pull-up: ring row, jumping (no bands)
push-up: incline box push-up, knee to plank push-up
CrossFit9 – WOD
Metcon
()
Metcon (AMRAP – Rounds and Reps)
AMRAP 26:
200m run
50 air squat
40 sit-up
30 lunge with KB (15/15)
20 hammer hit (10/10)
10 dips (or muscle up)
L1: B/P
L2: G/Y
CrossFit9 – WOD
Skill
Back Squat (5 x 3)
Metcon (Time)
4 rounds for time:
400m run
10 shoulder to overhead
15 pull-up
(23 minute cap)
L1: 45/35+
L2: 95/65+
L3: 135/95+
CrossFit9 – WOD
Skill
Metcon (Weight)
EMOM 12:
4 power snatch
L1: 45/35+
L2: 95/65+
L3: 135/95+
Metcon
Metcon (AMRAP – Rounds and Reps)
3 rounds:
AMRAP 3:
6 SDLHP
12 wallball
(rest 1 minute between AMRAPs)
L1: KB
L2: 45/35
L3: 75/55
CrossFit9 – WOD
Skill
Metcon (Time)
2 rounds:
400m run forward
400m run backward
Rest 4 min
Score = slowest time
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 2 or 3:
AMRAP 21:
50 KB swing
40 calorie bike
30 HSPU
20 front squat
L1: G/Y, goblet squat
L2: R/G Russian, 95/65 from floor
L3: R/G American, 135/95 from floor
CrossFit9 – WOD
Skill
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Metcon (Weight)
EMOM 14:
ODD: 10 sumo deaflift high pull
EVEN: 6 burpees over bar
L1: G/Y KB
L2: 75/55
L3: 95/65
CrossFit9 – 9HIIT
Metcon
Metcon (AMRAP – Rounds and Reps)
23 Minute AMRAP:
15 box jump
15 slam ball
15 burpee
30 OH plate lunge
30 second battle rope
1 minute rest
CrossFit9 – WOD
Skill
Deadlift (6 x 2)
Metcon
Metcon (Time)
4 rounds for time:
10/8 calorie bike
12 back squat
15 T2B
L1: 45/35
L2: 115/85
L3: 155/105
From the floor