CrossFit9 – WOD
Skill
Back Squat (7 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
10 Power Snatch
12 Front Rack Lunge
14 Burpees Over Bar
L1: 45/35
L2: 75/55
L3: 95/65; OH Lunge
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
1 Power Clean
1 Squat Clean
*in same minute*
L1: 45/35+
L2: 135/95+
L3: 185/125+
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
10 Toes to Bar
10 Calorie Bike
10 Push-up
10 KB Swing
L2: R/G Russian
L3: R/G American
CrossFit9 – WOD
Skill
Turkish Get Up (10 x 1 (L + R = 1))
Metcon
Metcon (Time)
10 Rounds:
100 M Run
6 Strict Pull-up (no kipping)
8 Burpees
L1: 12 Ring row or Jumping pull-up
CrossFit9 – WOD
Skill
Overhead Squat (5 x 5)
Bar good morning
5 x 10
Metcon
Metcon (Time)
5 Rounds:
30 Air Squat
10 Deadlift
L1: 45/35+
L2: 205/135+
L3: 225/155
CrossFit9 – WOD
Skill
Split Jerk (6 x 2)
Metcon
Metcon (Time)
10 Rounds:
10 Thruster
30 Double Under
L1: 45/35
L2: 75/55
L3: 95/65
*18 Minute Time Cap*
CrossFit9 – WOD
Metcon
Metcon (Time)
In Team of 2…
4 Rounds For Time:
200 M Sled Pull (3×45/2×45)
30 Box Jump
30 KB Swing
30 Pistol (15/15) R/L
Rest 1 min between rounds
L2: R/G Russian
L3: R/G American
CrossFit9 – WOD
Skill
Weighted Pull-ups (3 Rep Max)
L1: Work on kipping pull-up
Max Weighted Ring Dip
L1: Work on modification of ring dip
Metcon
Metcon (Time)
6 Rounds:
20 Walking DB Lunges*
12 DB Power Clean
12 Toes to Bar
L1: 10/5+, knee-up
L2: 50/35+
*DB on shoulder
CrossFit9 – WOD
Skill
Strict Press (4 x 5)
Push Press (3 x 4)
Push Jerk (2 x 3)
Metcon
Metcon (Time)
3 Rounds For Time:
500 M Row
40 Air Squat
20 Bench Press
L1: 95/45+
L2: 135/65+
L3: 165/95+
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
26 Minute AMRAP:
200 M Farmer Carry (R/G)
20 Wallball (20#/14#)
20 Dumbbell Deadlift (50/35)
20 Calorie Bike/Ski
CrossFit9 – WOD
Skill
Back Squat (10 @ 50%, 8 @ 60%, 6 @ 70%, 4 @ 80%, 2 @ 90%)
Metcon
Metcon (Time)
3 Rounds:
400 M Run
20 Overhead Squat
20 Box Jump
L1: 45/35
L2: 95/65
L3: 135/95