CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
ODD: 6 Bench Press
EVEN: 5 Ring Muscle Up (10 Dips)
L1: 95/45+
L2: 155/75+
L3: Bodyweight
Metcon
Metcon (Time)
6 Rounds:
10 Overhead Squat
100 M Run
L1: 45/35
L2: 115/75
L3: 135/95
CrossFit9 – WOD
Skill
Strict Press (3 x 5)
Push Press (3 x 3)
Push Jerk (3 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
20 Sit-up (L3: GHD)
20 Front Rack Lunges (10/10)
20 Pull-ups
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Metcon
Metcon (Time)
In Teams of Two:
400 M Farmer Carry
200 M Run
50 Burpee Box Jump-overs
200 M Run
60 Hang DB Snatch (30/side)
200 M Run
70 Calorie Row
200 M Run
80 Toes to Bar
200 M Run
90 Pistol
200 M Run
100 Air Squat
L1: B/P; 10/5+
L2: G/Y; 35/25+
L3: R/G; 50/35+
One partner works at a time
CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
10 HSPU
10 Hang Power Clean
L1: 45/35
L2: 115/75
L3: 155/115
Metcon
Metcon (Time)
3 Rounds*
5 Ring Muscle-up (10 Dips)
30 Double Under
30 Sit-up
30 Dumbbell Deadlift
L1: 2 Rounds*, 25/15+
L2: 3 Rounds*, 50/35+
L3: 4 Rounds*, 65/50+
CrossFit9 – WOD
Skill
Handstand Walk (20 Minutes)
Scaling/Drills:
-Around the world on box
-Wall walk
-Wheelbarrow walk (partner)
-Overhead KB walk
-Freestanding Handstand
Metcon
Metcon (Time)
30-20-10
Pull-up
Calorie Bike
Thruster
L1: 45/35
L2: 65/45
L3: 75/65
20 Minute Cap
CrossFit9 – WOD
Skill
Metcon (AMRAP – Reps)
10 Minute EMOM:
100 M Run
Max Push-ups remainder of the minute
Score = # of push-ups in all rounds
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
50 Russian Twists
40 Sit-up
30 Reverse lunge with KB
20 Kettlebell Swing
10 Goblet Squat
L1: Y/B
L2: G/Y
L3: R/G
CrossFit9 – WOD
Skill
Back Squat (5 @ 60%, 5 @ 70%, 3 @ 80%, 2 @ 90%)
Metcon
Metcon (Time)
4 Rounds:
3 Rope Climbs (L3: Legless)
15 Burpees
20 Wallball
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
3 Push Jerk
L1: 75/55
L2: 135/95
L3: 165/115 (from the floor)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
CrossFit9 – WOD
Metcon
Metcon (Time)
In teams of 2:
3 Rounds
20 Dips (L3: 10 Muscle-up)
2-Way Sled Push
30 Bench Press
40 Calorie Row
50 Toes to Bar
L1: 40 DB Floor Press
L2: 30 Bench Press at 135/75
L3: 30 Bench Press at 165/95
CrossFit9 – WOD
Skill
Metcon (No Measure)
10 Minute EMOM:
ODD: 10 Handstand Push-ups
EVEN: 30 Double Unders
Metcon
Metcon (Time)
3 Rounds For Time:
400 M Run
15 Deadlift
20 Pull-up
L1: KB
L2: 205/135
L3: 225/155