CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 4)
Accessory: 3 x 10 good mornings (band or bar)
Metcon
Metcon (Time)
For time:
50 box jumps
30 sumo deadlift high pulls
50 calorie row
30 strict pull-ups
50 burpees
L1: 45/35; rack pull-ups or ring rows
L2: 95/65
L3: 105/75
CrossFit9 – CrossFit WOD
Skill
Split Jerk (6 x 2)
Accessory: 3 x 15 banded pull aparts
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
30 double unders
15 front squats
10 toes to bar
L1: 45/35
L2: 95/65
L3: 135/95; 50 double unders
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
28 minute AMRAP:
40 DB hang clean + jerk
*50 calorie echo bike
40 single arm devil press
80 air squat
*50 calorie ski
40 one DB push-up (alternating sides)
80 sit-up with DB
*400m run (or 200m DB front rack carry)
CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 3)
Accessory: One-arm DB row 3 x 12 per side
Metcon
Metcon (Time)
6 rounds for time:
10 deadlifts
10 pull-ups
10 ab roll-outs (barbell or ab roller)
100m run
L1: 95/65
L2: 205/135
L3: 225/155; 5/3 bar muscle up
CrossFit9 – CrossFit WOD
Skill
Pistol practice (No Measure)
Spend 15 minutes practicing lateral step-ups/ step-downs; shrimp squats; single leg box squats; etc
Metcon
Metcon (Time)
For time:
21*15*9*6*
Back squat
Calorie echo bike or ski
*200m unbroken sled pull (half of class will start with sled pull, other half will start sled pull after round of 21). Every athlete must complete four sled pulls.
**If waiting for a sled, pass time with burpees.
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
30 minute AMRAP:
50 double unders
40 wallballs (20/14#)
30 KB swings
20 ring dips
10 rope climbs
L1: B/P; 2:1 ground to standing
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Skill
Strict Press (4 x 4)
Accessory:
Strict Pendlay Row
4 x 8-10
Metcon
Metcon (Time)
For time:
1 mile run
30 hang squat cleans
10 wall walks
L1: 45/35; handstand hold, partial wall walks
L2: 95/65
L3: 135/95; 15 wall walks
CrossFit9 – CrossFit WOD
Skill
Front Squat (6 x 2)
Accessory: 3 x 10 deficit calf raises (on plate)
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
12 calorie ski or row
12 burpees over bar
Max power snatches
Rest 1 minute between AMRAPs.
L1: 45/35
L2: 75/55
L3: 95/65
Score = total # of snatches
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
25 minute AMRAP:
40 calorie echo bike
40 front rack lunges
20 strict pull-ups
40 calorie ski
40 thrusters
L1: 45/35
L2: 95/65
L3: 115/85
Finisher
800m Run (Time)
Max Effort 800m Run
CrossFit9 – CrossFit WOD
Skill
Push Jerk (6 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
400m run
12 bench press
20 sit-ups
L1: 45/35
L2: 95/65
L3: 135/95