WODs

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2:

30 minute AMRAP:

600m row

50 sit-ups

40 hang power clean

30 back squats (from floor)

200m run (together)

L1: 45/35

L2: 105/75

L3: 135/95

CrossFit9 – CrossFit WOD

Skill

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit9 – CrossFit WOD

Skill

Deadlift (6 x 3)

Accessory: B-stance RDL 3 x 8-12 per leg

https://www.youtube.com/watch?v=9fpVKUw9m_k

Metcon

Metcon (Time)

2 rounds for time:

60 wallballs

50 calorie bike erg

40 alternating DB snatches

L1: 15/10+

L2: 35/25+

L3: 50/35+

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

14 pistols (7R/7L)

14 *heavy* russian KB swings

2 minutes rest

10 minute AMRAP:

300m ski

12 D-ball over shoulder

8 burpees

2 minutes rest

10 minute EMOM:

100m *sprint*

Rest the remainder of the minute.

CrossFit9 – CrossFit WOD

Skill

Strict Press (3 x 4)

Push Press (3 x 2)

Accessory: 3 x 12 hammer curls

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

12 deadlift

15 toes to bar

18 box jumps

L1: 95/65

L2: 205/135

L3: 225/155

CrossFit9 – CrossFit WOD

Skill

Front Squat (6 x 3)

3 x :45 double KB rack wallsit

Metcon

Metcon (AMRAP – Reps)

4 x 3 minute AMRAP, rest 90 seconds

1 – 150m row, 18 burpees over bar, max shoulder to overhead (95/65)

2 – 150m row, 15 burpees over bar, max shoulder to overhead (115/85)

3 – 150m row, 12 burpees over bar, max shoulder to overhead (135/95)

4 – 150m row, 9 burpees over bar, max shoulder to overhead (155/105)

Scale as needed

CrossFit9 – CrossFit WOD

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
Rest 2 minutes

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
L1: 45/35

2 minutes rest

Metcon (Time)

30 ring dips or 10 ring muscle ups

L3: 15 ring muscle ups
Rest 2 minutes

1000m Row (Time)

Max Effort 1000m Row

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (Work up to heavy set of 4, then 2 x 3 at 85%)

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

1:00 – Max KB swings

1:00 – Max SDLHP

1:00 – Max Sit-ups

1:00 – Max Calorie Bike Erg

1:00 – Rest

L1: Y/B; 45/35

L2: G/Y; 95/65

L3: R/G; 105/75

CrossFit9 – CrossFit WOD

Skill

Turkish Get Up (Find 1RM (1R/1L))

In 15 minutes

Metcon

Metcon (Time)

4 rounds for time:

50 double unders

25 wallballs

12 power snatches

L1: 45/35

L2: 95/65

L3: 135/95

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

12/10 calorie echo bike or 14/12 calorie ski

20 3-count quadruped shoulder taps

2 minutes rest

10 minute AMRAP:

2-way sled push (fast)

8 bench press

L1: 45/35

L2: 95/65

L3: 135/95

2 minutes rest

10 minute AMRAP:

400m run

8 strict pull-ups or 12 ring rows