CrossFit9 – WOD
Skill
Metcon (No Measure)
20 Minute EMOM:
1. 100 M Run
2. 10 Slam Ball
3. 5/3 Muscle Up Attempt
4. 5 Bench Press
5. 20 Double Unders
L1: 10 Ring Dips; 115/45, 10 DU
L2: MU Attempt, 155/75, 20 DU
L3: Muscle Up, 185/85, 30 DU
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
30 DB Bicep Curl (15/15)
20 Bent Over Row
10 DB Burpee Deadlift
L1: 65/45
L2: 75/55
L3: 95/65
CrossFit9 – WOD
Skill
Overhead Squat (10 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
200 M Row
15 Hang Power Clean
30 Push-up
L1: 65/45
L2: 135/95
L3: 165/125
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
24 Minute AMRAP:
400 M Run
20 Sumo Deadlift High Pull
20 Box Jump
20 Pull-up
20 Sledgehammer hit (10/10)
L1: Y/B, Supine bar row
L2: G/Y, Pull-up
L3: 95/65, Chest to Bar
CrossFit9 – WOD
Skill
Hang Squat Clean (3 Hang Squat Cleans (as Complex))
Do not set bar down between reps.
Metcon
Metcon (Time)
3 Rounds:
200 M Farmer Carry
15 Back Squat
20 GHD Sit-up (2:1 Sit-up)
L1: B/P, 75/55+
L2: G/Y, 115/85+
L3: R/G, 155/105+
CrossFit9 – WOD
Skill
Strict Press (2 x 5)
Push Press (3 x 3)
Push Jerk (3 x 3)
Metcon
Metcon (Time)
3 Rounds:
2 Way Sled Push
21 Calorie Bike
15 Deadlift
9 Burpees Over Box
L1: KB or 135/95
L2: 205/135
L3: 225/155
CrossFit9 – WOD
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
CrossFit Games Open 17.5 Masters 55+ (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders
*40 minute time cap
CrossFit Games Open 17.5 Masters 55+ Scaled (Time)
10 rounds for time of:
9 thrusters 45# / 35#
35 single-unders
*40 minute time cap
CrossFit9 – WOD
Skill
Front Squat (1 Rep Max)
Metcon
Metcon (Time)
For Time (25 Min Cap):
400 M Run
30 Russian KB Swing (R/G)
30 GHD Sit Up or 2:1 sit-up
30 Goblet Squat R/G
30 DB DL Burpee (50/35+)
30 Calorie Ski
30 Pistol (15/15)
L3: 800 M Run, American Style KB
CrossFit9 – WOD
Skill
Clean Complex
Power Clean +
Hang Squat Clean +
High Hang Squat Clean
Metcon
Metcon (Time)
30 – 20 – 10
Dumbbell Bench Press
Bicep Curl with Bar
Box Step-up with Bar
Weighted Good Morning with Bar
Bar Movements:
L1: 35/15
L2: 45/35
L3: 75/45
DB Movements:
L1: 40/20+
L2: 50/35+
L3: 65/45+
Finisher
Metcon (No Measure)
For Time:
L1: 1000 M Row
L2: 800 M Run, 30 Mountain Climber
L3: 800 M Run with Vest, 40 Mountain Climber
CrossFit9 – WOD
Metcon
30 Minute Time Cap (Not including finisher)
Metcon (Time)
4 Rounds:
5 Tire Flip
100 M OH KB carry or DB
20 pull-up (ring row or bar row pull-up)
30 Box Jump
40 Air Squat
500 M Row
L1 = 3 rounds , Ring Row or Bar Row Pull
Finisher
4 Rounds:
30 sec L hold (L1: plank 1 min)
15 V-sit
30 Mountain climber
CrossFit9 – WOD
Skill
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
2-Way Sled Push (3×45/2×45)
4 Turkish Get-up (2/2)
4 Muscle up
L1: 10 Ring Dips
Metcon
Metcon (Time)
4 Rounds For Time:
10 Calorie Bike
15 Front Squat
20 Sit-up
L1: 45/35 or Goblet Squat (G/Y)
L2: 95/65
L3: 135/95, GHD only