WODs

CrossFit9 – WOD

Skill

Bench Press (6 x 2)

Metcon

Metcon (Time)

4 rounds for time:

30 medball clean

20 knee 2 elbow

10 strict press

L1: 45/35

L2: 75/55

L3: 95/65

CrossFit9 – WOD

Skill

Weighted Pull-ups (3 rep max)

15 minutes to work on pull-ups, kipping styles and modifications

Metcon

Metcon (Time)

2 rounds for time:

30 thruster*

30 box jump

200m ski

20 thruster*

20 box jump

200m ski

10 thruster*

10 box jump

200m ski

L1: 45/35

L2: *(30) 45/35, (20) 75/55, (10) 95/65

L3: (30) 75/55, (20) 95/65, (10) 135/95

* weight increase as reps decrease

CrossFit9 – WOD

Metcon

Metcon (Time)

200 DU or jumping jacks

100 bodyweight lunges

90 sit-up

80 ground to jump + touch

70 russian twist w/ ball

60 push up

50/40 cal assault bike

40 DB squat clean (50/35#) or hang KB squat clean

30 v-up

20 ab roll out

200 DU or jumping jacks

CrossFit9 – WOD

Metcon

Metcon (Time)

For time:

*1000m row

50 pull-up

30 deadlift

50 burpee

30 deadlift

50 pull-up

*800 run

L1: ring row/pull-up; 45/35

L2: 205/135

L3: 225/155

You may start at the run or the row.

CrossFit9 – WOD

Skill

Front Squat (6 x 3)

Metcon

Metcon (Time)

*15*12*9*6*3*

Shoulder to overhead

*200m run

L1: 45/35

L2: 105/75

L3: 135/95

*Start and end with 200m run*