CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
2-way sled push
12 hammer hit
200m run
rest 3 minutes
10 minute AMRAP:
6 D-ball to shoulder
15 box jump
30 sec battle rope
rest 3 minutes
10 minute AMRAP:
10 sand bag clean
15 push up
200m ski or 400m bike erg
CrossFit9 – WOD
Skill
Clean and Jerk (1 rep max)
22 minutes to establish
Metcon
Metcon (Time)
10 rounds for time: (20 minute cap)
3/2 bar muscle up
10 SDLHP
15 wall ball
L1: 8 rounds; 10 ring row or 8 pull-up; 45/35
L2: 75/65
L3: 95/65; 5/3 bar muscle up
CrossFit9 – WOD
Skill
Metcon (Weight)
EMOM 14:
ODD: 2 squat snatch
EVEN: 10 burpees over bar
L1: 45/35
L2: 95/65
L3: 135/95
Metcon
Metcon (Time)
*21*18*15*9*
Pull-up
Deadlift
* = 200m run
L1: 65/55
L2: 205/135
L3: 225/155
CrossFit9 – WOD
Metcon
Metcon (Time)
For time:
1000m row
200 DU
60 pistol (30/30)
50 HSPU
30 power snatch
L1: 45/35; 120 air sq; seated KB push press
L2: 95/65
L3: 115/85
CrossFit9 – WOD
Skill
Metcon (Weight)
EMOM 12
3 power clean
2 hang squat clean
(In same minute)
L1: 45/35+
L2: 95/65+
L3: 135/95+
Metcon
Metcon (AMRAP – Reps)
14 minute AMRAP:
50 calorie row
30 OHSQ
10/6 ring muscle up
L1: *35 calorie row; 45/35; 20 box dips or 10 ring dips (no band) or 5 jumping ring muscle up
L2: 95/65
L3: 135/95; 20/16 ring muscle up
(Score is reps)
CrossFit9 – WOD
Metcon
Metcon (Time)
3 rounds for time:
400m run
500m row
40 DB snatch (50/35)
30 medball clean (20/14)
20 pull-up
10 HSPU
CrossFit9 – WOD
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
L1: Dirty Thirty (cut reps to 30 each)
CrossFit9 – WOD
Skill
Sled Push (Max weight 1-way parking lot)
Heaviest Possible One Way
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CrossFit9 – WOD
Skill
Overhead Squat (1 rep max)
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
CrossFit9 – WOD
Skill
Metcon (Time)
2 rounds:
60/50 calorie row
Score = slowest
Rest 5 minutes between rounds
Metcon
Metcon (Time)
*28*21*15*9*3
Deadlift
HSPU
*50 air squats
L1: *30 air squats; 95/65; KB push press or pike push-up
L2: 205/135
L3: 225/155
28 minute cap