CrossFit9 – WOD
Skill
Overhead Squat (4 x 5)
Metcon
Metcon (AMRAP – Reps)
22 Minute AMRAP:
50/40 Calorie Row
100 Air Squat
25 Power Snatch
L1: 45/35
L2: 75/55
L3: 95/65
Score = reps. 175/165 reps per round
CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self-led warmup. End with 3 sets of the technique complex:
3 back squats
+3 BTN push jerk
+ 3 power snatch
Weightlifting
Power Snatch (1×3@65% 1RM Snatch,1×2@70, 1×2@80,1×2@ 85%, 1×1@90)
Behind The Neck Jerk (Work up to 70% C&J, then 4 x 2)
Hold 3 count in receive stance. This is about developing stability and comfort in the receive position, not heavy weight. If your shoulders cannot handle this movement, please go from front rack position
Back Squat (5 x 3 @ 70-75% 1RM Back squat)
3 count on eccentric (descent), 1 count at bottom. High bar
Accessory Exercises
Metcon (No Measure)
4 supersets:
8 Russian Step ups/leg
8 GHR
CrossFit9 – WOD
Skill
Metcon (Weight)
20 Minute EMOM:
3 Power Clean
2 Front Squat
1 Shoulder to Overhead
L1: 45/35
L2: 95/65+
L3: 135/95+
Metcon
Metcon (AMRAP – Rounds)
8 Minute AMRAP:
2 KB Swing
2 Wallball (20/14#)
4 KB Swing
4 Wallball
6 KB Swing
6 Wallball
8
8
10
10
Increase reps by 2 each round until time elapses.
L1: B/P
L2: R/G – Russian
L3: R/G – American
Score = last complete round total.
Example: 8 KB Swing, 8 Wallball = 16
12 KB Swing, 12 Wallball = 24
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
35 min AMRAP:
400m run backward
40 hollow rock
40 DB Lunges (50/35) (35/25)+
400m run normal
40 SDLHP R/G, G/Y
40 sit-up
400M run backward
40 hammer hit
40 V-up or candle stick
400m run normal
CrossFit9 – WOD
Skill
Front Squat (10 rep max)
Metcon
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
CrossFit9 – WOD
Skill
Metcon (Weight)
18 Minute EMOM:
ODD: 5/3 Pull-up
EVEN: 5 Shoulder to Overhead
L1: 45/35, jumping pull-up or ring row
L2: 115/85
L3: 155/105, 3/2 Bar M-up
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
90 ft Bear crawl
4 Burpees
6/4 Calorie ski
8 Kettlebell Swing
L1: B/P
L2: G/Y
L3: R/G
CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self-led warmup. End with 3 rounds of the technique complex:
2 snatch pulls
2 hang snatch
2 drop snatch
Weightlifting
Drop Snatch (4 x 3 between 50-65% 1RM Snatch)
Keep it moderate in weight. Focus on sharp technique and SPEED.
2-Position Snatch (1×1@60%1RM, 2×1@ 70%. 2×1@ 80%, 1×185%)
https://www.catalystathletics.com/exercise/66/2-Position-Snatch/
Snatch Pull from Riser (2×3@90%, 2×3@ 100%, 1×3@105%)
Use 35# plate under your feet.
https://www.youtube.com/watch?v=hAMyvjSMOgs
Accessory Exercises
Metcon (No Measure)
3 supersets:
10 Strict T2B
10 Reverse hypers
1 minute rest between supersets
CrossFit9 – WOD
Skill
Turkish Get Up (Complete 4 Heavy Reps (2/2))
Or practice 20 reps (10/10)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
30 Front rack lunges
20 DB snatch (new open standards)
10 burpees over dumbbell
L1: no weight
L2: 45/35
L3: 95/65
CrossFit9 – WOD
Skill
Bench Press (6 x 3)
5 x 10 Bent over row between sets
L1: 45/35
L2: 75/55
L3: 95/65
Metcon
Metcon (Time)
4 Rounds for time:
50 Air Squat
30 Double Under
10 Hang power snatch
L1: 45/35 (30 air sq, jumping jacks instead of DU
L2: 95/75
L3: 115/85
CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self-led warmup, followed by 4 sets of the bare barbell complex:
3 hip clean pulls
+3 hip cleans
+ 3 tempo front squats
Weightlifting
Clean (5 x 1 x 85)
Work up to 85%, then 1 rep OTM every two minutes
Tempo Front Squat (5 x 3 above 65% 1RM C&J)
3 seconds down
3 second hold
3 seconds up
Push Press (2×3@ 65% 1RM C&J, 2×3@70%, 1 x 3 @ 75%)
Accessory Exercises
Metcon (No Measure)
4R:
8 “Diamond” push ups
8 DB Rows/side