CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP:
Teams of 2
300 DU or 800m run
12 power clean
14 HSPU
16 pistol (8/8)
18 T2B
200m run
L1: 45/35; 40 air squat; DB push press
L2: 135/95
L3: 155/105
CrossFit9 – WOD
Skill
Metcon (Time)
(20 minutes)
2 rounds:
60/50 calorie assault bike
L1: 40/30 calorie bike
5-10 minutes rest between rounds
5-7 minutes between skill and metcon
Metcon
Metcon (Time)
For time:
400m run
20 SH2OH (L1: 45/35+, L2: 95/65, L3: 135/95)
1 rope climb
400m run
15 SH2OH (L1: 45/35+, L2: 115/85, L3: 155/105)
2 rope climb
400m run
9 SH2OH (L1: 45/35+, L2: 135/95, L3: 185/125)
3 rope climb
CrossFit9 – WOD
Skill
Metcon (No Measure)
10 minute EMOM:
L1: 12 ring row or feet elevated ring row or jumping pull-up
L2: 8 pull-up
L2: 12 chest to bar
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP:
BUY IN: 25/20 calorie row
10 deadlift (L2: 135/95, L3: 185/135)
10 burpees over bar
Rest 3 minutes
5 minute AMRAP:
BUY IN: 25/20 calorie row
7 deadlift (L2: 185/115, L3: 225/155)
7 burpee over bar
Rest 3 minutes
5 minute AMRAP:
5 deadlift (L2: 205/135, L3: 265/175)
5 burpee over bar
CrossFit9 – WOD
Skill
400m Farmer’s Carry (Time)
L1: B/P
L2: G/Y
L3: R/G
2 rounds, score = slowest round
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
14/12 calorie ski
30 DB lunge (50/35#)
30 KB swing (russian)
30 push-up
20 ab roller
20 sec parallette L-hold
20 sand bag clean
L1: Y/B; 30 sec plank or L-hold from bar
L2: R/G
CrossFit9 – WOD
Skill
Weighted Pull-ups (6 x 2)
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Scaling options: 115/75, 65/55
1-Mile Run (Time)
Max Effort 1-Mile Run
Or 2K row
2k Row (Time)
Max Effort 2k Row
CrossFit9 – WOD
Skill
Push Jerk (5×60%, 5×70%, 3×80%, 2×90%)
Metcon
Metcon (Time)
2 rounds for time: (25 min cap)
For time:
50 wallball
40 box jump over
30/25 calorie row
*20 power clean
L1: 45/35
L2: *R1 105/75; R2 135/95
L3: *R1 135/95; R2 165/125
CrossFit9 – WOD
Skill
Metcon (Weight)
10 minute alt EMOM:
A) 5 bench press
B) 5/3 ring muscle up (L1: 10 dips)
L1: 45/35 or DB
L2: 135/75
L3: 185/95
Metcon
Metcon (AMRAP – Reps)
12 minute AMRAP:
3 HSPU
3 power clean
6 HSPU
6 power clean
9 HSPU
9 power clean
12
12
15
15
Continue ascending by 3 until time runs out.
L1: 45/35; scale as needed
L2: 135/95
L2: 165/125; deficit HSPU 2×45/2×25
CrossFit9 – WOD
Metcon
Metcon (Time)
“Do it your way”
For time:
2000m row or run (or mix)
60 thruster
60 chest to bar
L1: 45/35
L2: 95/65
L3: 95/65; 25/20 bar muscle up
You can break this work out any way your wish. However, every time you switch you must perform five burpees
CrossFit9 – WOD
Metcon
Metcon (Time)
For time:
50 DB power clean
400m ski or run
50 burpee box jump over
400m bike erg or run
50 KB swing
400m ski or run
50 goblet squat
400m bike erg or run
50 GHD sit-up (or 2:1 sit-up)
400m ski or run
L1: 30 rep of each movement; Y/B
L2: 50/35; R/G
No L3; scale as appropriate
CrossFit9 – WOD
Skill
Overhead Squat (1 rep max)
Metcon
Metcon (Time)
For time:
20 power snatch
400m run
18 power snatch
400m run
16 power snatch
400m run
14 power snatch
400m run
L1: 45/35
L2: 75/55
L3: 95/65