WODs

CrossFit9 – WOD

Skill

Push Press (3 x 3)

Push Jerk (2 x 3)

4 x 10 bar good morning

Metcon

Metcon (Time)

4 rounds for time:

200m run

15 back squat (from the floor)

20 knee to elbow

L1: 45/35

L2: 95/65

L3: 135/95

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

20 minute AMRAP:

100 wall ball

80 box jump over

60 hang power clean

40 SH2OH

20 bar muscle up

L1: 45/35; 40 dips

L2: 105/75

L3: 135/95

CrossFit9 – WOD

Skill

Bench Press (6 x 2)

Bent over row 4 x 10 between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

14 DB walking lunge (2 DB, shoulder or front rack)

10 burpees

14 DB walking lunge

10 pull-up

L1: body weight

L2: 35/25+-

L3: 50/35-+; CH2B

CrossFit9 – WOD

Skill

Power Snatch (1 rep max)

20 minutes to establish

Metcon

Metcon (Time)

8 rounds for time:

10 thruster

20 double under

L1: 45/35

L2: 75/55

L3: 95/65

Rest as needed

Then…

50 calorie bike erg

CrossFit9 – WOD

Metcon

Metcon (Time)

For time: 40 minute time cap

Buy in: 800m run

Then…

3 rounds:

200m sled pull

20/16 calorie ski

40 sit-up

20 KB deadlift

40 push up

20 hammer hit

Cash out: 800m run

Rx: sled 45×3/45×2; DL: G/Y