CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3:
30 Minute AMRAP:
10 Burpees
12 Box Jump Over
15 KB Swing
L1: B/P
L2: G/Y
L3: R/G
*One athlete at a time
The other two athletes must be behind the cone. Must touch in.
Example: Athlete 1 would perform:
10 Burpees
12 Box Jump Over
15 KB Swing
Then run back and switch partners.
CrossFit9 – WOD
Skill
Bench Press (1 x 10 @ 50%, 1×8 @ 60%, 2 x 6 @ 70%, 2 x 2 @ 80%)
Metcon
Metcon (AMRAP – Reps)
Tabata (20 sec on, 10 sec off for 8 rounds – 4 minutes per movement)
1. Deadlift
Rest 1 Minute
2. Calorie Row
Rest 1 Minute
3. Handstand Push-up
Rest 1 Minute
4. Air squat
Score = reps
L1: 135/95
L2: 205/135
L3: 225/155
CrossFit9 – WOD
Skill
Bar Muscle-up Practice Then…
Bar Muscle-ups (2 Minutes Max Reps)
Metcon
Metcon (Time)
4 Rounds:
10 Overhead Squats
30 Double Unders (no singles)
Rest 1 Minute
L1: 45/35
L2: 95/65
L3: 115/85
Score is time for slowest round
CrossFit9 – WOD
Metcon
Metcon (Time)
3 Rounds:
400 M Run
30 DB Snatch (from floor)
30 Pistol
30 One Arm Overhead DB Lunge
L1: 20/10+
L2: 35/20+
L3: 50/35+
L + R = 2
CrossFit9 – WOD
Skill
Back Squat (10 x 50%; 8 x 60%; 6 x 70%; 4 x 80%; 2 x 90% )
4 x 15 Hip Extension
Metcon
Metcon (Time)
3 Rounds:
15 Hang Power Clean
15 Pull-up
15/10 Calorie Ski
L1: 45/35
L2: 115/85
L3 115/105
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
2 Split Jerk
L1: 45/35
L2: 135/95
L3: 185/125
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
10 DB Squat Clean
15 Toes to Bar
200 M Run
L1: 15/10
L2: 30/20+
L3: 50/35+
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3:
30 Minute AMRAP:
20 Wallball
15 Box Jump Over
10 Shoulder to Overhead
L1: 45/35
L2: 95/65
L3: 115/75
*One athlete at a time
The other two athletes must be behind the cone. Must touch in.
Example: Athlete 1 would perform:
20 Wallball
15 Box Jump Over
10 Shoulder to Overhead
Then run back and switch partners.
CrossFit9 – WOD
Skill
Front Squat (5 x 5)
Work up to heavy set
Metcon
Metcon (Time)
3 Rounds For Time:
400 M Row
30 Double Under
20 GHD Sit-up or candlestick
10 D-ball over the shoulder.
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
3 Clean & Jerk
L1: 45/35
L2: 135/95
L3: 165/125
Metcon
Metcon (Time)
7 Rounds:
10 Calorie Bike
10 Deadlift 225/155, 185/115,
10 Pull-ups
L1: 95/65
L2: 185/115
L3: 225/155
21 Minute Time Cap
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
22 Minute AMRAP:
20 Kettlebell Swing
20 Push-up
20 Box step-up with KB/DB
20 Toes to bar (L1: Knee up)
L1: No weight
L2: Y/B or 35/25
L2: G/Y or 55/35
Finisher
Metcon (No Measure)
5 Rounds:
100 M Run
1 Minute Plank