WODs

CrossFit9 – WOD

Skill

Metcon (No Measure)

Gymnastics practice:

Kipping pull-up – for those with 3+ strict pull-ups

kipping – for those with < 3 strict pull-ups If you are proficient in kipping pull-ups use the time for 10 x 1 Turkish get-ups

Metcon

Metcon (Time)

For time:

800 run

30 thruster

30 T2B

20 thruster

20 T2B

10 thruster

10 T2B

L1: 45/35

L2: 75/55

L3: 95/65

CrossFit9 – WOD

Skill

Bench Press (5 x 4)

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds: 20 seconds on, 10 seconds off – 4 total minutes per movement)

1. calorie row

rest 2 minutes

2. bar muscle up (ring row/pull-up)

rest 2 minutes

3. deadlift

rest 2 minutes

4. deficit plate push-up (45# plates/24# plates)

L1: 95/65+

L2: 205/135

L3: 225/155
Stay on single movement for full 4 minutes, then switch.

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

10 DB strict press (R)

20 wall ball (20/14#)

10 DB strict press (L)

20 wall ball

L1: 10/5

L2: 35/25 +

L3: KB – Y/B+

rest 7 minutes

12 minute AMRAP:

10/8 calorie ski

14 box jump (24/20″)

20 sit-up

L3: 15 GHD unbroken

(10 burpees penalty after set)

CrossFit9 – WOD

Skill

Back Squat (1 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

17 minute AMRAP:

200m farmer carry

12 HSPU

1 rope climb

L1: Y/B

L2: G/Y

L3: R/G or farmer bar

CrossFit9 – WOD

Skill

Metcon (AMRAP – Reps)

10 minute alt EMOM:

1: 7/5 ring dip

2: 10 burpees

L1: box or parallette dips

L2: 7/5 ring dip

L3: 5/3 ring muscle up

Metcon

Metcon (Time)

For time:

400m run

21 OHSQ

400m run

15 OHSQ

400m RUN

9 OHSQ

L1: 45/35 (or front squat)

L2: 75/55

L3: 95/65