WODs

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

30 lateral jumps

15 power snatches

2 minutes rest

10 minute AMRAP:

12/10 calorie echo bike

20 front rack lunges

2 minutes rest

10 minute AMRAP:

100m run

20 KB swings

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

500m row or 400m ski

12 front squats*

20 box jumps

20 push-ups

L1: 45/35

L2: 95/65

L3: 115/85

*9HIIT athletes can sub with DB front rack squats or goblet squats.

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute alt EMOM:

1. 8 Bench press

2. 3/2 Ring muscle ups

L1: 45/35; 10 ring dips

L2: 135/75; 3/2 ring muscle ups

L3: 155/95; 5/3 ring muscle ups

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds x :20 work/:10 rest at each station; 1 minute rest between stations)

1. Ski

2. SDLHP

3. Push press

4. Single arm devil press

CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (4 x 8)

3 Count Descent

2 Count Hold

Fast Ascent
3 x 12 weighted glute bridge between sets

Metcon

Metcon (Time)

10 RFT:

3 clean and jerk

12 wallballs

L1: 45/35

L2: 105/75

L3: 155/10

CrossFit9 – CrossFit WOD

Skill

Strict Press (3 x 4)

Push Press (4 x 2)

Metcon

Metcon (Time)

For time:

50 deadlift

50 slam balls

50 HSPU

*5 burpees every time you break up a movement.

L1: 95/65; seated strict press

L2: 205/135

L3: 225/155
22 minute time cap

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two (each partner with their own equipment)

30 minute AMRAP:

400m run (together)

30 power snatches

30 burpees to plate

30 pull-ups

One partner works at a time (except the 400m run)

L1: 45/35

L2: 95/65

L3: 135/95

CrossFit9 – CrossFit WOD

Skill

Bench Press (6 x 3)

**If sharing a bench, the bench must be wiped between uses.

Accessory: 3 x 10 banded pull aparts

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

500m row

20 box jumps

15 shoulder to overhead

L1: 45/35

L2: 105/75

L3: 135/95

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute alternating EMOM:

1. 12 front rack lunges* (6R/6L)

2. 1 Turkish get-up (1R/1L)

*Complete all reps on weaker side before switching

Metcon

Metcon (AMRAP – Reps)

4 x 3 minute AMRAP:

20 Wallballs

15 Bar facing burpees

Max squat cleans

L1: 45/35

L2: 95/65

L3: 135/95
Score is # of squat cleans completed over 4 rounds.

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

200m farmer carry

12 bench press

20 OH sit-ups

L1: 45/35

L2: 135/75

L3: 155/95

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

2-way sled push

20 KB swing

20 suitcase step-ups

CrossFit9 – CrossFit WOD

Skill

Strict Press (3 x 5)

Push Press (3 x 3)

Metcon

Metcon (Time)

For time:

400m run

21 Deadlift

21 MB clean (20/14#)

400m run

15 Deadlift

15 MB clean

400m run

9 Deadlift

9 MB clean

400m run

L1: 95/65

L2: 205/135

L3: 225/155