CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of 2:
1000 M Row
100 Pull-up or Ring Row
100 DB snatch (L2: 35/20+, L3: 50/35+)
100 Power Clean (L1: 45/35, L2: 105/75, L3: 135/95
100 Ring Dips (L1: Box Dips, L3: 30/20 Muscle Up)
800 M Run with 45/25 (pass off plate)
CrossFit9 – WOD
Skill
Handstand Walk
Scaling:
Wall Walk
Wall Handstand
Free Handstand
Metcon
Metcon (Time)
40-30-20-10
Burpees
Calorie Bike
Bar Muscle up (4-3-2-1)
L1: Jumping Bar M-up. 2:1 Chest to Bar
CrossFit9 – WOD
Skill
Sumo Deadlift (7 x 3)
Box Step Up
4 x 10 (5/5)
L3: 95/65
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Hang power clean
HSPU
L1: 95/65; Push Press with Dumbbell
L2: 135/95
L3: 155/105; deficit HSPU 45+25/45 plates
CrossFit9 – WOD
Skill
Double-Unders (200 DUs or 4 Min AMRAP)
Metcon
Metcon (Time)
For Time:
100 Air Squat with plate
90 Overhead Lunge with plate
80 Sit-up with plate
70 Box Jump (30″/24″)
60 Push-up
50 KB Swing Russian or American (R/G)
40 Hollow Rocks
30 Calorie Ski
20 D-Ball over the shoulder
10 Tire Flip
L1: no plate
L2: 25/15
40 Minute Cap
Finisher
400 M Sled Push (Time)
No Plates
L1: 200 M Sled Push
CrossFit9 – WOD
Skill
Split Jerk
Metcon
Metcon (Time)
4 Rounds:
20 Wall ball
5 Squat Snatch
L1: 10 Reps @ 45/35
L2: 105/75
L3: 135/95
CrossFit9 – WOD
Skill
Front Squat (7 x 2)
4 x 100 M KB Carry – OH + Suitcase Carry
Metcon
Metcon (Time)
21 – 18 – 15
Calorie Row
DB Clean & Jerk
GHD Sit-up (2:1 Sit-up)
L1: 35/20, from floor
L2: 50/35, floor floor
L3: Y/B, from hang
CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self led warm up. Then, with a bare barbell, 3 sets of the complex:
2 hang power snatch
2 OHS
2 snach balance
Weightlifting
Power Snatch (2×2@70% 1Rm snatch, 1×2@75%, 1×1 :80%, 85%, 90%)
Heaving Snatch Balance + OHS Complex (Work up to 75% 1RM Snatch, then 4×1)
1 Heaving snatch balance
+ 2 OHS
Clean Pull from Riser (4 x 5 @ 90% 1RM C&J)
Clean pull from 3″ riser.
AKA. “Deficit clean pull”
Accessory Exercises
Metcon (No Measure)
4R:
10 Alt V-ups / side
10 dead walks/ side
CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of Two:
800 M Run or 1000 M Row***
200 Air Squat
150 Push-up
75 Pull-up
30/20/10 Muscle-up or 50 Dips
800 M Run or 1000 M Row***
***Must Row & Run. If you run at rhe beginning, must row at the end.
One partner works at a time.
CrossFit9 – WOD
Skill
Back Squat (5 x 5)
Metcon
Metcon (Time)
3 Rounds For Time:
30 Box Jump
20 Sumo Deadlift High Pull
10 Burpees
1 Legless rope climb
L1: 45/35; 3:1 Ground to Standing
L2: 75/55; 2:1 Rope Climbs
L3: 95/65
Finisher
800m Run (Time)
Max Effort 800m Run
CrossFit9 – WOD
Skill
Metcon (Time)
10 Rounds For Time:
3 Power Clean
2 Front Squat
1 Shoulder to Overhead
L1: 45/35+
L2: 105/75+
L3: 135/95+
Rest 5 Minutes
Metcon
Metcon (Time)
3 Rounds for Time:
400 M Run
10 Overhead Squat
L1: 45/35+
L2: 105/75+
L3: 135/95+
Finisher
Metcon (No Measure)
10-9-8-7-6-5-4-3-2-1
Push-ups
Air Squats
L1: Incline Push-up
L3: Vested