CrossFit9 – WOD
Skill
Back Squat (7 x 3)
4 x 10 bar good morning
Metcon
Metcon (AMRAP – Reps)
13 Minute AMRAP (reps)
200 M Row
10 Push-ups
12 Power Clean
L1: 45/35
L2: 95/65
L3: 115/85
200m Row = 20 reps
1 full round = 42 reps
CrossFit9 – WOD
Skill
Sumo Deadlift (6 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
200m run
20 plate OH walking lunges (45/25)
20 wall ball
20 KB deadlift
L1: Y/B
L2: G/Y
CrossFit9 – WOD
Skill
Bench Press (6 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
15 toes to bar
10/7 calorie ski
5 front squat
L1: 95/65
L2: 135/95
L3: 185/125
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Reps)
8 min AMRAP:
10 cal bike
20 box jump
30 air sq
40 DU
Rest 2 minutes
6 min AMRAP:
10 cal bike
20 sit-up
30 air sq
40 DU
Rest 2 minutes
4 min AMRAP:
10 cal bike
20 sit-up
30 air sq
40 DU
Score = total reps. Pick up where you left off.
CrossFit9 – WOD
Skill
Strict Press (7 x 2)
Metcon
Metcon (Time)
10 rounds for time:
8 Thruster
6 burpees over bar
L1: 45/35
L2: 95/65
L3: 115/85
16 min cap
CrossFit9 – WOD
Skill
Front Squat (5 x 5)
Metcon
Metcon (Time)
2 Rounds For Time:
750 m row
50 KB swing
25 pull-up
L1: G/Y American
L2: R/G Russian
L3: R/G American
CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of 2 (only one works at time):
1 mile run (each partner runs 1 mile together)
200 air squat
60 calorie ski
120 push-up
50 cal bike
50 pull-up
45 minute time cap
If I’d known I was going to live so long, I’d have taken better care of myself.”
– Leon Eldred
CrossFit9 – WOD
Skill
Metcon (No Measure)
10 minute EMOM:
3 Rope climb
L1: 6 Ground to Standing
L3: Legless
Metcon
Metcon (Time)
5 rounds for time: (20 min cap)
200 m run
10 power snatches
10 HSPU
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self-led warmup. Then, with a bare bar, 3 rounds of the technique complex:
2 hip power snatches
+2 back squats
+2 Zots Press
Weightlifting
Power Snatch (Work up to heavy single, then 2×2@ 80%)
Max 2 misses at any given weight. Max 30 minutes.
Snatch Pull Complex (2×1@ 75% 1RM snatch, 2×1@ 85%, 1×1@ 90%)
2 Snatch Pulls
+ 1 Snatch High Pull
Back Squat (5 x 8)
Not for weight. Sets should be crisp and somewhat fast.
Accessory Exercises
Metcon (No Measure)
3 supersets:
10 Pendlay rows
10 Zots press