CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In 10 minutes, find 1RM (1L/1R)
Turkish get up
Then, 10 minutes for quality:
10 rotary warrior lunge
10 double KB rack squat
10 strict toes to bar or 20 hanging oblique raise
Finisher:
6 x 100m sprint at sustainable effort over 6 rounds. 60-90 seconds rest between
CrossFit9 – CrossFit WOD
Skill
Bear Complex (10 minute EMOM: Every minute complete one complex)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon (Time)
4 Rounds for Time:
21 calorie bike or ski
15 thrusters
15 pull-ups
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (5 x 3)
2 Count Descent
2 Count Hold
Fast Ascent
Accessory: 3 x 8 (4R/4L) pistol/single leg squat practice
Metcon
Metcon (Time)
10 Rounds for Time:
7 deadlift
30 air squats
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
5000m bike erg
45 power snatches
800m run
45 thrusters
L1: 45/35
L2: 75/55
L3: 105/75
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
15 minute EMOM: (all in the same minute)
5 deadlift
5 power clean
5 shoulder to overhead
L1: 45/35
L2: 95/65
L3: 135/95
Metcon
Metcon (Time)
5 RFT:
50 double unders
15 back squat
20 box jump
L1: 45/35
L2: 115/85
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Deadlift (6 x 2)
Accessory: 3 x 10/leg Single leg DB RDL
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3 supersets:
8-12 one arm high pull R
8-12 one arm high pull L
12-18 straight arm banded lat pull down
12-18 squeeze DB floor press
Metcon
Metcon (No Measure)
16 minute alt EMOM:
1. 6-8 burpee box jump
2. 100m sprint
CrossFit9 – CrossFit WOD
Skill
Front Squat (1 rep max)
Metcon
Metcon (Time)
3 rounds for time:
500m row
15 deadlift
15 pushups
L1: 95/65
L2: 205/135
L3: 225/155
()
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 5)
Push Press (3 x 4)
Push Jerk (3 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
200m run
30 sit-ups
5 power clean
L1: 45/35
L2: 135/95
L3: 185/125
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
200m run
30 KB swing
30 MB clean (20/14#)
2 minutes rest
14 minute AMRAP:
14 Burpees over bar
14 Front rack lunges (7R/7L)
14 Push press
L1: 45/35; B/P
L2: 75/55; G/Y
L3: 95/65; R/G