WODs

CrossFit9 – WOD

Skill

Back Rack Lunge (5 x 10 (5/5))

Emphasis on good form.

L1: weighted box step up 5 x 10 (5/5)

Metcon

Metcon (AMRAP – Reps)

5 rounds:

In 3 minutes, complete…

8 toes to bar

10 single arm hang DB clean & jerk (5/5)

14/12 calorie row

Then, with remaining time:

AMRAP power clean

2 minutes rest between rounds

L1: 45/35; 10/5+

L2: 95/65; 35/25+

L3: 135/95; 50/35+

*Score is completed reps of power clean.

CrossFit9 – WOD

Skill

Back Squat (2×10 @ 60%, 2×8 @ 70%, 2×6 @80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

400m run (40 reps)

30 box jump

20 deadlift

8/6 bar muscle up

L1: 45/35; 2:1 jumping pull-up  or pull-up

L2: 205/135

L3: 225/155; 10/8 bar muscle up

CrossFit9 – WOD

Metcon

Metcon (Time)

6 rounds for time:

200m ski

45 air squat

30 KB swing

15 burpees

L1: Y/B

L2: G/Y

CrossFit9 – WOD

Skill

Metcon (AMRAP – Reps)

Death by wallball (20/14#)

Start at 2, every minute on the minute, increase by 2 reps until 15 minutes or until unable to complete designated reps in one minute.

Metcon

Metcon (Time)

4 rounds for time:

200m farmer carry

3 rope climb

20 front rack bar Lunges

L1: 45/35 or Body weight

L2: 95/65 G/Y

L3: 115/85 R/G; 5 rope climb.

CrossFit9 – WOD

Skill

Back Squat (2×10 @ 50%, 2×8 @ 60%, 2×6 @ 70%)

Metcon

Metcon (AMRAP – Reps)

14 minute AMRAP: (for reps)

30 double under

3 clean & jerk

3 T2B

30 double under

6 clean & jerk

6 T2B

30 double under

9 clean & jerk

9 T2B

30 double under

Continue rep scheme through 14 minutes

Double unders are a buy in for every around, do not count toward score.

L1: 45/35; single unders or penguin jumps

L2: 105/75+

L3: 115/85+