WODs

CrossFit9 – WOD

Skill

Metcon (Weight)

12 Minute EMOM:

Each minute: 3 Cleans (any style, from floor)

3 Front Squat

3 Shoulder to Overhead

L1: 45/35

L2: 115/85

L3: 155/105

Metcon

Metcon (Time)

3 Rounds For Time:

400 M Run

20 Kettlebell Swings

20 Goblet Squat

L2: G/Y

No L3

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Irma Together:

Teams of 2 – 30 Minute AMRAP:

5 Pull-up

10 Burpees

15 Air Squat

Only one person works at a time

*Must tag back and forth*

CrossFit9 – WOD

Skill

Metcon (Weight)

EMOM 12 Minutes:

ODD: 2/1 Bar Muscle Up

EVEN: 3 Squat Clean

L1: 45/35, jumping

L2: 135/95, 2/1

L3: 185/12, 5/3

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

300 M Row

20 Russian twist with ball (20/14) *feet off ground*

10 Shoulder to Overhead

L2: 95/65

CrossFit9 – WOD

Skill

Front Squat (2×10@50%, 2×8@60%, 2×6@70%, 1×4@80%, 1×2@90%)

Metcon

Metcon (AMRAP – Rounds)

3 Rounds:

3 Minute AMRAP:

5 Power Snatch

10 Wallball

Rest 2 minutes between each round

Score = complete rounds

*You may restart where you left off in the previous AMRAP*

L1: 45/35

L2: 95/65

L3: 115/75

CrossFit9 – WOD

Metcon

Metcon (Time)

2 Rounds For Time:

400 M Run

50 Sit-up

40 Push-up

30 Goblet Squat (R/G)

20 Bar Roll out

10 Front Rack Lunges (10/10) R/L

L2: 135/95