CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 4)
Accessory: staggered stance deadlift 3 x 10 (10R/10L)
Metcon
Metcon (AMRAP – Rounds)
4 x 4 minute AMRAP:
250m row
16 front rack lunges (8R/8L)
8 burpees over bar
1 minute rest between
L1: 45/35
L2: 95/65
L3: 115/85
Pick up where you left off
CrossFit9 – CrossFit WOD
Skill
Push Press (3 x 4)
Push Jerk (3 x 3)
Accessory: 3 x 8 single arm bottoms up KB press (8R/8L)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
40 DB snatches (20R/20L) (50#/35#)
30 box jumps
20 HSPUs
10 deadlifts
L1: 135/95
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
10*9*8*7*6*5*4*3*2*1
Hang squat clean
Toes to bar
*200m run
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In Teams of 2:
50 devil press
100 calorie row
200 wallballs (20/14#)
300 double unders
200 push-ups
100 pull-ups
50 calorie echo bike
1 partner works at a time
40 minute cap
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
400m run
30 SDLHP
30 pistols (15R/15L)
400m run
30 DB snatches (15R/15L)
30 box jumps
400m run
30 single arm OH DB lunges (15R/15L)
30 KB swing
L1: 15/10; B/P
L2: 35/25+; G/Y
L2: 50/35+; R/G
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 4)
Accessory: 3 x 15 lateral monster walks per side
Metcon
Metcon (Time)
20 minute AMRAP:
100m farmer carry
12 shoulder to overhead
15 calorie ski or 12 calorie echo bike
20 sit-ups with medball
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3 supersets:
8 strict press
8 single arm KB bent over row (8R/8L)
12 skull crushers with bar or DBs
Metcon
Metcon (Time)
6 rounds for time:
200m run
7 thrusters
7 burpees over bar
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Tempo Front Squat (5 x 3)
3 seconds down
3 second hold
Explosive up
Accessory: 3 x 12 weighted good morning
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
20 calorie bike erg
15 wallballs (20/14)
12 single arm DB hang clean and press
9 toes to bar
L1: 20/10+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
14 minute AMRAP:
10 pistol squats
12 power snatch
30 double under
Rest 2 minutes
14 minute AMRAP:
200m run
12 thrusters
30 sit-ups
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
1 Wall walk
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Box jumps
8 KB swings
9 Pull-ups
10 Calorie row or ski
11 Toes to bar
12 D-ball over shoulder
First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB
L2: 75/55
L3: 95/65
Metcon (Time)
1 Wall walk
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Box jumps
8 KB swings
9 Pull-ups
10 Calorie row or ski
11 Toes to bar
12 D-ball over shoulder
First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB
L2: 75/55
L3: 95/65
Metcon (Time)
1 Wall walk
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Box jumps
8 KB swings
9 Pull-ups
10 Calorie row or ski
11 Toes to bar
12 D-ball over shoulder
First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB
L2: 75/55
L3: 95/65