CrossFit9 – CrossFit WOD
Skill
Push Jerk (6 x 3)
Accessory: Single arm high pull (4 x 10R/10L)
Metcon
Metcon (Time)
For time:
Buy in: 1000m row or 800m run
5 rounds:
10 deadlift
15 handstand push-ups
Cash out: 1000m row or 800m run
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (5 x 4)
2 Count Descent
2 Count Hold
Fast Ascent
Accessory: Banded lateral walks 4 x 20R/20L
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
10/8 calorie bike or ski (clean after each use)
12 shoulder to overhead
15 box jumps
L1: 45/35
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
This workout should take no more than 40 minutes. Scale clean weight and pull-ups appropriately, or cut rounds if necessary.
CrossFit9 – CrossFit WOD
Skill
Strict Press (4 x 3)
Push Press (4 x 2)
Accessory: 4 x 15 Banded tricep pulldowns
Metcon
Metcon (Time)
100-80-60-40-20 Double unders
50-40-30-20-10 Sit-ups
25-20-15-10-5 Deadlift
L1: 95/65
L2: 205/135
L3: 225/155
Complete: 100 Double unders, 50 sit-ups, 25 deadlift, then 80 double unders, 40 sit-ups, 20 deadlifts…
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
10 minute EMOM:
Snatch complex
Power snatch
+ Hang squat snatch
+ OH squat
(In the same minute)
L1: 45/35
L2: 95/65+
L3: 135/95+
Metcon
Metcon (AMRAP – Rounds)
2 x 8:00 AMRAP:
4 bar muscle ups (or 8 pull-ups)
8 front squats
12 calorie bike or ski
16 Russian twists with plate
(2 minutes rest between)
L1: 45/35
L2: 115/85
L3: 135/95; bar muscle ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (No Measure)
10 minute sections*
1. In 10 minutes, find 1RM 40m Sled Push
(1 length of the parking lot)
2. 10 min for quality:
10-14 reps DB upright row
10-14 reps DB reverse fly
10-14 reps DB bent over row
10-14 reps DB leaning lateral raise
3. 10 minute AMRAP:
10 calorie echo bike
20 quadruped shoulder taps
10 push ups
10 kick throughs
* Transition directly into the next section; clock will not stop.
CrossFit9 – CrossFit WOD
Skill
Back Squat (6 x 2)
4 x 10 DB hip thrust between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
12 Sumo deadlift high pull
10 Front rack lunges
8 Pull-ups
L1: 45/35; ring row, rack pull-up
L2: 95/65
L3: 115/85; chest to bar pull-ups
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 4)
Accessory: Split stance DB RDL 3 x 8R/8L
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
or, “Nautical Nancy” – replace run with 500m row
CrossFit9 – CrossFit WOD
Metcon
Pride 2020 (AMRAP – Reps)
30 minute AMRAP:
3 rounds:
6 Snatches
12 Burpees over bar
16 Sit-ups
*49 Double unders
Followed by…
3 rounds:
6 Sumo deadlift high pulls
12 Medball cleans
16 Jumping lunges
*49 Double unders
Followed by…
3 rounds:
6 Front squats
12 Shoulder to overhead
16 Toes to Bar
*49 Double unders
L1: 45/35
L2: 75/55
L3: 95/65
June 12, 2016: 49 people were murdered when a gunman opened fire at Pulse night club in Orlando.
CrossFit9 – CrossFit WOD
Skill
Death by wallball (AMRAP – Reps)
Starting at 2 reps, increase by 2 every minute for 10 minutes.
Rep scheme: 2-4-6-8-10-12-14-16-18-20
You may rest during the minute as long the ball doesn’t touch the floor.
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
400m run or 500m row
21 slam balls
15 hang power cleans
9 pull-ups
L1: 45/35
L2: 95/65
L3: 115/85