CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP:
100m run or 150m row
15 bent over row with bar
Rest 2 minutes
7 minute AMRAP:
10 burpees over bar
15 thruster
Rest 2 minutes
7 minute AMRAP:
150m ski
15 D-ball over shoulder
Rest 2 minutes
7 minute AMRAP:
10/8 calorie echo bike
15 D-ball squats
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 3)
Between sets: Cuban Press 3 x 8
Metcon
Metcon (Time)
3 Rounds For Time:
400m run or 500m row
20 Back rack lunges (10R/10L)
15 Back squats
20 Slam ball
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Front Squat (4 x 5)
Between sets:
3 x 10(10R/10L) Cossack Squats
Metcon
Metcon (Time)
For time:
15*12*9*6*3*
Power cleans
Shoulder to overhead
* 50 Double unders
Round of 15: L2: 95/65; L3: 115/85
Round of 12: L2: 105/75; L3: 135/95
Round of 9: L2: 115/85; L3: 155/105
Round of 6: L2: 135/95; L3: 175/115
Round of 3: L2: 155/105; L3: 185/125
L1: Stay at a consistent weight, like 45/35 or 75/55
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3-4 Rounds: (try to go unbroken)
100m farmer carry
100m front rack carry
100m single arm OH carry (50m R/50m L)
Rest 1 minute between rounds
L1: B/P
L2: Y/B
L3: G/Y
Metcon
Metcon (No Measure)
15 minute EMOM (for quality)
1: 10 Ring dips
2: :30 L-hold (on bar or parallettes)
3: 8 Romanian deadlift
L1: Box dips; 45/35 or KB/DB
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (5 x 4)
2 Count Descent
1 Count Hold
1 Count Ascent
Between sets: 4 x 10 (10R/10L) Monster walks (with blue bands)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
500m row or 400m ski
15 KB Swing
30 Wallballs (20/14#)
L1: Y/B
L2: R/G Russian
L3: R/G American
CrossFit9 – CrossFit WOD
Skill
Clean and Jerk (1 rep max)
25 minutes to find 1 rep max.
Metcon
George Floyd (AMRAP – Rounds and Reps)
8:46 AMRAP
12 SDLHP
10 Front squat
8 Burpees over bar
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
1000m row
30 power snatches
30 front rack lunges
30 box jumps
30 pull-ups
800m run or 4:00 echo bike
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 4)
4 x 10 Staggered Walking RDL between sets
Metcon
Metcon (Time)
3 Rounds For Time:
400m run
15 OH squats
20 Toes to bar
L1: 45/35; knee ups
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (5 x 5)
2 Count Descent
1 Count Hold
1 Count Ascent
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
100m Farmer Carry (DB or KB)
15 Single arm Devil Press
30 Wallballs (20/14#)
L1: Y/B; 35/25
L2: G/Y: 50/35
L3: R/G; 70/50
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
12 minute EMOM:
ODD: 6-10 Strict pull-ups or Rack pull-ups)
EVEN: 8-12 Hand release push-ups
Metcon
Metcon (Weight)
4 Rounds For Quality:
12 Single Arm Suitcase Deadlift (R)
9 Single Arm Hang Power Clean (R)
6 Single Arm Push Press (R)
12 Single Arm Suitcase Deadlift (L)
9 Single Arm Hang Power Clean (L)
6 Single Arm Push Press (L)
*At the end of each round: 14 Russian suitcase step-ups (7L/7R)
L1: B/P; 25/20
L2: G/Y; 50/35
L3: R/G; 70/50