CrossFit9 – WOD
Skill
Clean Complex (Work up to 1 Rep Max)
1 Hang Power Clean +
1 Hang Squat Clean +
1 Thruster
Metcon
Metcon (Time)
3 Rounds For Time:
10 Hang Power Clean
3/1 Bar Muscle-up
400 M Run
L1: Jumping Bar MU; 45/35+
L2: 3/1 Bar MU, 135/95+
L3: 6/3 Bar MU, 165/125+
CrossFit9 – WOD
Metcon
Metcon (Time)
22 Minute AMRAP:
300 M Row
30 Hammer Hit
30 Sit-up
30 Goblet Squat (G/Y)
30 Push-up
30 Thruster (45/35)
CrossFit9 – WOD
Skill
Back Squat (8×60%, 6×70%, 4×80%, 2×90%)
Front Squat (10×50%, 8×60%, 6×70%)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
5/3 Strict Pull-up
10 Pistol (5/5)
15 Russian KB Swing (R/G)
L3: Wear a vest, American KB Swing
CrossFit9 – WOD
Skill
Bench Press (6 x 3)
Reverse Fly 4 x 10
Metcon
Metcon (Time)
5 Rounds:
10 Calorie Bike
10 Power Clean
10 Bar-over Burpees
L1: 45/35
L2: 135/95
L3: 165/125
18 Minute Cap
CrossFit9 – WOD
Metcon
Metcon (Time)
Team of 2:
3 Rounds:
1000 M Row
100 Air Squat
50 Shoulder to Overhead
4-Way Sled Push
L1: 45/35
L2: 95/65
L3: 115/75
CrossFit9 – WOD
Skill
Handstand Walk (Practice 20 Minutes)
Metcon
Metcon (Time)
3 Rounds For Time:
200 M Farmer Carry
3 Rope Climb
15 Burpees
15 Ring Dips
15 GHD (2:1 sit-up)
L1: 2:1 Ground to Standing, B/P
L2: G/Y
L3: Legless, R/G
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
ODD: 8 Overhead Squat
EVEN: 12 Box Jump
L1: 45/35
L2: 95/65
L3: 135/95
Metcon
Metcon (Time)
3 Rounds:
20 DB Power Clean
20 Pull-up
20 DB Shoulder to Overhead
L1: 15/5+
L2: 35/20+
L3: 50/35+
CrossFit9 – WOD
Metcon
Metcon (Time)
3 Rounds:
400 M Run
30 KB Swing
30 Toes to Bar
30 Wallball
L1: any less than R/G
L2: Russian R/G
L3: American R/G
CrossFit9 – WOD
Skill
Metcon (Time)
10 Rounds:
100 M Sprint
1 minute rest between
Metcon
Metcon (Time)
5 Rounds:
3 Muscle-up (6 dips)
6 Squat Clean
30 Double Under
L1: 45/35
L2: 95/65
L3: 155/105
CrossFit9 – WOD
Skill
Strict Press (3 x 7)
Push Press (3 x 5)
Metcon
Metcon (Time)
4 Rounds:
15 Calorie Row
12 Power Snatch*
9 Burpees
*unbroken; 100 M Run each break
L1: 45/35
L2: 75/55
L3: 96/65