CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
22 Minute AMRAP:
20 Wallball
20 DB Power Clean
20 Push-up
20 Pistol
100 M Suitcase Carry with KB
L1: 10/20; B/P
L2: 35/20+; G/Y
L2: 50/35+; R/G
CrossFit9 – WOD
Skill
Clean & Jerk Complex
1 Power Clean +
2 Push Jerk
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
L1: 45/35
No rest, go straight into…
1-Mile Run (Time)
Max Effort 1-Mile Run
CrossFit9 – WOD
Skill
Front Squat (1×10 @ 50%, 1×8 @ 60%, 1×6 @ 70%, 3×4 80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
30 Toes to Bar
20 Calorie Bike
10 D-ball Over Shoulder
Finisher
Metcon (AMRAP – Rounds and Reps)
2 Rounds:
400 M Run
15 Strict Pull-ups
L1: supine bar row
CrossFit9 – WOD
Metcon
Metcon (Time)
Team of 2:
400 M Sled Push
100 Wall ball
75 HSPU
50 Clean and Jerk
20/15 Muscle up
L1: Push-up, 45/35, 50 pull-up
L2: 115/85
L3: 135/95
CrossFit9 – WOD
Skill
Bench Press (7 x 3)
Ring Dips (4 x 5)
L1: Box Dips 5 x 10
L2: Ring Dips 4 x 5
L3: Weighted Ring Dips 4 x 5
Metcon
Metcon (Time)
21-18-15-12-9-6
Deadlift
Burpees Over Bar
L1: 95/65
L2: 205/135
L3: 225/165
Finisher
Metcon (No Measure)
Plank Circuit:
4 Rounds
30 sec prone
30 sec side
30 sec side
30 sec supine
CrossFit9 – WOD
Skill
Front Squat (3 x 10 @ 60%, 2 x 5 @ 75%, 2 x 3 @ 80%)
Alternating Seated DB Press 4×10 (5/side)
Metcon
Metcon (AMRAP – Reps)
Tabata: 20 sec work, 10 sec rest for 4 minutes per movement. 1 minute rest between. 20 minutes total.
1. Squat Snatch
L1: 45/35
L2: 95/65
L3: 135/95
2. Calorie Row
3. Box Jump
4. Pull-up
L1: Ring Row
L3: Bar Muscle-up
Your score is your total amount of reps for ALL movements added together
Finisher
Metcon (Time)
Push-up Ladder
Start at 1, increase by 1 until 10 reps.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
L1: Incline Push-ups
L3: Vested
CrossFit9 – WOD
Metcon
Metcon (Time)
For Time:
800 M Run
100 Air Squat
50 Push up
25 Pull-up
10 Tire flips
25 Russian KB Swing (R/G)
50 Goblet Squat
100 Sit-up
800 M Run
L1 :
400 M Run
50 Air Squat
40 Push-up
30 Ring row / Bar Row
5 Tire flips
30 Russian KB Swing (Y/B)
40 Goblet Squat
50 Sit-up
400 M Run
Finisher
Metcon (Time)
3 Rounds:
2 – way Across Floor Seal Walk
5 Eight-Count Cobra Push-ups
CrossFit9 – WOD
Skill
Split Jerk (1 Rep Max)
Metcon
Metcon (Time)
3 Rounds For Time:
200 M Run
3 Rope Climb (2:1 ground to standing)
10 Shoulder to Overhead
20 Pistol (10/side)
L1: 95/65
L2: 135/95
L3: 155/115
Finisher
Metcon (Time)
3 Rounds For Time:
10 DB Bench Press
20 Tricep Pulldown
(10/side; with band)
L1: 25/15
L2: 35/25
L3: 50/35
CrossFit9 – WOD
Skill
Back Squat (2 x 5 @ 60%, 2 x 4 @ 75%, 2 x 3 @ 85%, 2 x 2 @ 90%)
4 x 10 Bottom Facing Up KB Press
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
10 Power Clean
15 Calorie Bike
30 Double Under
L1: 45/35
L2: 135/95
L3: 165/125
Finisher
Metcon (No Measure)
5 Minute EMOM:
10 Push-ups
L1: incline push ups
L2: chest to deck
L3: vested
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