CrossFit9 – CrossFit WOD
Skill
Push Press (3 x 4)
Push Jerk (3 x 3)
Metcon
Metcon (Time)
For time:
10-8-6-4-2-4-6-8-10
OH squat
Calorie row or ski
Single arm alternating devil press
L1: 45/35; 15/10+
L2: 95/65; 35/25+
L3: 115/85; 50/35+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2:
15 minute AMRAP:
Partner A:
10 KB swings
8 toes to bar
6 shoulder to overhead
Partner B: Burpees
After partner A completes 1 round, partner B takes over while partner A moves to burpees. Continue switching for 15 minutes.
Then… In teams of 2
6 rounds for time:
Partner A: 400m run with WB
Partner B: max wallballs.
Once partner A comes back from run, partners switch. Each partner should complete 3 400m runs.
CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (6 x 2)
Metcon
Metcon (AMRAP – Rounds)
5 minute AMRAP:
Buy-in: 500m row
Then max rounds of: 30 DU, 15 squat clean (75/55)
Rest 90 seconds
5 minute AMRAP:
Buy-in: 500m row
Then max rounds of: 30 DU, 10 squat clean (95/65)
Rest 90 seconds
5 minute AMRAP:
Buy-in: 500m row
Then max rounds of: 30 DU, 5 squat clean (135/95)
L1: 45/35
L2: 75/55; 95/65; 135/95
L3: 95/65; 135/95; 155/105
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
14 minute EMOM:
1: 8-10 bench press
2: 8-10 heavy KB bent over row
L1: 45/35
L2: 135/65; G/Y+
L3: 155/95; R/G+
Metcon
Metcon (Time)
21-15-9-6
Deadlift
Single arm DB snatch (per arm)
Box jumps
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
800m run
150 air squats
75 push ups
50 pull-ups
800m run
L1: 400m run, ring rows, hands elevated push-ups
L3: 1 mile run
You may partition air squats, push-ups and pull-ups however you like.
Finisher
Metcon (Time)
For time:
10-8-6-4-2-4-6-8-10
Calorie echo bike or ski
Burpees to target
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 3)
Accessory: 3 x 15 banded face pulls
Split Jerk (3 x 2)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
rest 3-4 minutes
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
CrossFit9 – CrossFit WOD
Skill
Front Squat (6 x 3)
Accessory: Bar good morning 3 x 10-15
Metcon
Metcon (Time)
4 rounds for time:
200m farmer carry (KB or DB)
14 front rack lunges (7R/7L)
10 ring dips
L1: 45/35
L2: 105/75
L3: 135/95; 4/2 ring muscle ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
20 minute AMRAP: (In teams of 2)
400m run or 1000m bike erg
20 power snatches
20 toes to bar
L1: 45/35
L2: 95/65
L3: 115/85
For time: (also in pairs)
50 single arm devil press
100 calorie row
200 wallballs
L1: 15/10+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Skill
Deadlift (6 x 3)
Accessory: Single leg squat variation 3 x 6-10 per leg
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
4*6*8*10*12*14* etc
Bench press
*100m run
L1: 45/35+
L2: 115/65+
L3: 155/95+
Score = reps of bench press accumulated
Rest 2 minutes
Metcon (AMRAP – Reps)
8 minute AMRAP:
4*6*8*10*12*14* etc
Sumo deadlift high pull
*40 double unders
L1: 45/35
L2: 95/65
L3: 115/85
Score = total SDLHP reps accumulated
Metcon (AMRAP – Reps)
8 minute AMRAP:
4*6*8*10*12*14* etc
Sumo deadlift high pull
*40 double unders
L1: 45/35
L2: 95/65
L3: 115/85
Score = total SDLHP reps accumulated
CrossFit9 – CrossFit WOD
Skill
Squat Clean Complex (Every minute on the minute for 12 minutes)
1 squat clean
+ 2 hang power cleans
Metcon
Metcon (Time)
8 rounds for time:
2 wall walks
6 front squats
150m row or ski
L1: 45/35
L2: 115/85
L3: 155/105