30 minute AMRAP:
7 deadlift
4 rope climb
17 burpees
76 air squat
L1: KB or DB, 135/95+
L2: 205/135
L3: 275/185
6 minute AMRAP
5 squat clean
10 push-up
rest 3 minutes between rounds
L1: 45/35
L2: 115/75
L3: 155/115
300m row
15 thruster
10 T2B
L1: 45/35
L2: 75/55
L3: 95/65
300m row
15 thruster
10 T2B
L1: 45/35
L2: 75/55
L3: 95/65
800m run
20 power snatch
6/4 ring muscle up
L1: 45/35; 20 dips + 20 jumping pull-up
L2: 95/65; 6/4
L3: 115/85; 10/8
CrossFit9 – WOD
Skill
Back Squat (6 x 4)
Metcon
Metcon (AMRAP – Rounds)
3 rounds:
4 minute AMRAP:
300m row
12 hang power clean
24 sit-up
Rest 2 min
L1: 45/35
L2: 105/75
L3: 135/95
Score = total rounds. Pick up where u left off.
CrossFit9 – WOD
Metcon
Metcon (No Measure)
PARTNER WOD
16 min alt EMOM:
1) 20 cal calorie row
2) 20 goblet squats
3) 20 KB swings
4) 20 burpees
One partner works at a time.
Metcon (AMRAP – Reps)
Then…
In partners:
1 round max effort:
1 min max reps of
1) medball cleans
200 meter run*
2) sit-ups
200 meter run *
3) wallballs
200 meter run*
4) push-ups
200 meter run*
*on this one, they cannot move to the next movement until the last person returns from the run and rests for :30
CrossFit9 – WOD
Skill
Metcon (Weight)
12 minute EMOM:
EVEN: 6 bench press
ODD: 3/2 bar muscle-up
L1: 45/35; ring row pull-up or jumping muscle up
L2: 135/75
L3: bodyweight; 5/3 bar muscle up
Metcon
Metcon (Time)
4 rounds:
400m run
15 deadlift
L1: 95/65
L2: 185/115
L3: 225/155
20 minute cap
CrossFit9 – WOD
Skill
Clean Complex (1 rep max)
1 clean grip deadlift
+ 1 power clean
+ 1 hang squat clean
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
30 wallball
20 toes to bar
10 power clean
L1: 45/35; knee up
L2: 115/85
L3: 135/95
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
20 hang DB power snatch (10/10)
20 sit-up
L1: 10/5+
L2: Y/B (35/25)
L3: G/Y (50/35)
Rest 5 minutes
12 minute AMRAP:
20 front rack lunges (10/10)
10 ring dips
20 hollow rock
L1: body weight lunge, 20 box dips
L2: 45/35, 10 ring dip
L3: 95/65, 20 ring dip