WODs

CrossFit9 – WOD

Skill

Double-Unders (5 minute AMRAP – DUs or attempts )

10-15 minutes practice then into…

5 minute AMRAP

DUs

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

18 minute AMRAP:

30 wall ball

20 hang power clean

10 SH2OH

L1: 45/35

L2: 115/85

L3: 135/95

CrossFit9 – WOD

Skill

1000m Row (Time)

Max Effort 1000m Row
3 x 1000m row

4 minutes rest between

Score = slowest 1000m

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

5 HSPU

10 pistols (10/side)

15 T2B or (GHD with ball 10/6#)

CrossFit9 – WOD

Skill

Strict Press (6 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

21 calorie bike erg

15 deadlift

9 burpees

3 bar muscle up* (jumping or 2:1 pull-up, ring row)

L1: 135/95 jumping mup or 2:1 pull-up, ring row

L2: 205/135

L3: 225/155 *unbroken – 200m run penalty

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

20 hang DB snatch (L)

50 walking lunge

20 hang DB snatch (R)

50 walking lunge

Rest 7 minutes

12 minute AMRAP:

12/10 calorie bike

30 russian twist with plate (25/15#)

30 goblet squat (G/Y)

CrossFit9 – WOD

Skill

Front Squat (5 x 6)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

3-6-9-12……etc

power clean

chest-to-bar pull-up

L1: 45/35; ring row

L2: 105/75; pull-up

L3: 135/95; CH2B.