CrossFit9 – WOD
Skill
Metcon (Time)
3 rounds:
500m row
20 KB swing (american)
3 minutes rest
L1: Y/B
L2: G/Y
L3: R/G
Score is fastest round
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
CrossFit9 – WOD
Metcon
Metcon (Time)
Team of 2:
For time: (40 min cap)
*300 air squat
50 calorie assault bike
*200 push up
50 single arm DB clean & jerk (50/35)
*100 pull-up or (40/30 bar muscle-up)
50 burpees box jump overs
Start at any of * movement
CrossFit9 – WOD
Skill
Turkish Get Up (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 rounds (25 minutes total)
4 min amrap:
40 double under
30 sit-up
20 deadlift
10 HSPU
L1: 45/35+; 20 attempts
L2: 205/135+
L3: 245/165+
Rest 3 minutes between AMRAPs
Start where you left off
CrossFit9 – WOD
Skill
Metcon (Weight)
14 minute EMOM:
ODD: 6 bench press
EVEN: ring muscle up
L1: 45/35; 10 dips (or 5 jumping muscle up/transition)
L2 135/75+; 3/2
L3 185/95+; 6/4
Metcon
Metcon (Time)
For time:
Run 1 mile
150 wallball (20/14#)
CrossFit9 – WOD
Metcon
A: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
30 medball clean
30 DB strict press
30 sit-up
Rest 5 minutes
B: Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
30 slam ball
30 push up
30 V-up
Rest 5 minutes
C: Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
30 bicep curl with bar
30 D-ball squat ( or goblet squat)
30 ab roller
CrossFit9 – WOD
Skill
Front Squat (1×10@50%, 1×8@60%, 1×6@70%, 2×4@80%, 2×2@90%)
Metcon
Metcon (Time)
For time:
400m run
12 overhead squat
12 burpees over bar
L1: 45/35; 3 rounds
L2: 95/65; 3 rounds
L3: 95/65; 4 rounds
CrossFit9 – WOD
Skill
Squat Snatch (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
12/10 calorie ski
15 power snatch
18 toes to bar
L1: 45/35; knee-up
L2: 75/55
L3: 95/65
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 2 or 3
28 minute AMRAP:
400m row
20 hang power DB snatch
20 pull-ups
L1: 5/10+
L2: 35/25+
L3: 50/35
CrossFit9 – WOD
Skill
Metcon (Weight)
14 minute EMOM:
ODD: 3/2 rope climb
EVEN: 10 back squat
L1: 45/35
L2: 135/95+
L3: 185/135+
Metcon
Metcon (Time)
4 rounds for time:
400m run
12 bench press
L1: 45/35
L2: 135/95+
L3: 185/135+
CrossFit9 – WOD
Skill
Squat Clean (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
20 Overhead squat with DB
20 Toes to bar
20/16 Concept2 Bike-erg
2-way sled push 3/2×45
L1: Single arm goblet squat
L2: 35/20+
L3: 50/35+