CrossFit9 – WOD
Skill
Strict Press (2 x 5)
Push Press (3 x 3)
Push Jerk (3 x 2)
Metcon
Metcon (Time)
5 Rounds:
10 Unbroken Thruster*
10 Box Jump
L1: 45/35
L2: 75/55
L3: 95/65
*Each time you break, 10 Burpees
Finisher
Metcon (AMRAP – Reps)
2 Minute AMRAP:
Slam Ball
CrossFit9 – WOD
Metcon
Metcon (Time)
200 M Sled Pull
1 Minute Accumulated L-Hold
15 Sumo Deadlift High Pull
20 Wallball
30 Push-up
L1: 3 Rounds, 45/35
L2: 4 Rounds, 75/55
CrossFit9 – WOD
Skill
Snatch Complex
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
Metcon
Metcon (Time)
6 Rounds:
300 M Row
20 DB Snatch (10/10)
20 Sit-up
L1: 20/10
L2: 35+/25+
L3: 55+/45+
CrossFit9 – WOD
Skill
Death By Back Squat (EMOM- increase 1 rep per minute)
15 Minute EMOM:
1st Minute: 1 Back Squat
Increase by 1 rep each minute until 15.
L1: 65/55
L2: 135/95
L3: 185/125
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
10 Shoulder to Overhead
20 Toes to Bar
30 Double Under
L1: 95/65, 2:1 Singles + 5 Burpees
L2: 135/95
L3: 185/125
CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of Two
4 Rounds:
400 M Run (Together)
30 Unbroken Wallball
30 KB Swing (R/G)
30 Box Jump
CrossFit9 – WOD
Skill
Bench Press (7 x 2)
Bent Over Row 5 x 10
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
200 M Row
20 Sit-up with ball
20 Burpees to 6″ target
L1: Sit-up
L2: Sit-up with ball (20#/14#)
L3: GHD Sit up with Ball (10#/6#)
CrossFit9 – WOD
Skill
Back Squat (10 Rep Max)
Metcon
Metcon (Time)
6 Rounds:
5 Clean & Jerk
5 Bar Muscle Up (2:1 Pull-up)
L1: 95/65
L2: 135/95
L3: 165/125
CrossFit9 – 9Fit Bootcamp
Skill
L-Sit (10 x 20 second hold)
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP:
2-Way Sled Push 3×45/2×45
30 Sledgehammer Hit
30 Push-up
30 Toes to Bar
30 Air Squat
30 Back Rack Lunge
1 Minute Battle Rope
L1: 45/35, knee-ups/ candlesticks
L2: 75/55
L3: 95/65
CrossFit9 – WOD
Skill
Hang Squat Snatch
Find 1 Rep Max
Overhead PVC KB Carry
Metcon
Metcon (Time)
100 DU
30 Thruster
30 Calorie Row
30 GHD sit-up or 60
Candlestick
L1: 45/35, 50 DU attempts
L2: 75/55
L3: 95/65
CrossFit9 – WOD
Skill
Front Squat (7 x 5)
Metcon
Metcon (Time)
21-15-9
OHSQ*
Box Jump
Then… without stopping…
9-15-21
OHSQ*
Pull-up
L1: 45/35
L2: 75/55
L3: 95/65
* 5 Burpee penalty each time a set of OHSQ is broken.
20 Minute Cap
Heather Coffey Front Squat