CrossFit9 – CrossFit WOD
Weightlifting
Squat Clean (Every 2:00 for 5 sets:
2 squat cleans)
Metcon
Metcon (Time)
For time:
21 front squats
200m farmers carry
15 front squats
150m farmers carry
9 front squats
100m farmers carry
L1: 45/35; B/P
L2: 135/95; Y/B
L3: 185/125; G/Y
Accessory Finisher
Pull-up Accessory (Checkmark)
Ring Rows
3 x 12
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 12 reps – elevate feet on a box or bench if needed for more challenge
Walk further in than last week
CrossFit9 – CrossFit WOD
Weightlifting
Squat Clean (Every 2:00 for 5 sets:
2 squat cleans)
Metcon
Metcon (Time)
For time:
21 front squats
200m farmers carry
15 front squats
150m farmers carry
9 front squats
100m farmers carry
L1: 45/35; B/P
L2: 135/95; Y/B
L3: 185/125; G/Y
Accessory Finisher
Pull-up Accessory (Checkmark)
Ring Rows
3 x 12
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 12 reps – elevate feet on a box or bench if needed for more challenge
Walk further in than last week
CrossFit9 – CrossFit WOD
Weightlifting
Squat Clean (Every 2:00 for 5 sets:
2 squat cleans)
Metcon
Metcon (Time)
For time:
21 front squats
200m farmers carry
15 front squats
150m farmers carry
9 front squats
100m farmers carry
L1: 45/35; B/P
L2: 135/95; Y/B
L3: 185/125; G/Y
Accessory Finisher
Pull-up Accessory (Checkmark)
Ring Rows
3 x 12
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 12 reps – elevate feet on a box or bench if needed for more challenge
Walk further in than last week
CrossFit9 – CrossFit WOD
Weightlifting
Squat Clean (Every 2:00 for 5 sets:
2 squat cleans)
Metcon
Metcon (Time)
For time:
21 front squats
200m farmers carry
15 front squats
150m farmers carry
9 front squats
100m farmers carry
L1: 45/35; B/P
L2: 135/95; Y/B
L3: 185/125; G/Y
Accessory Finisher
Pull-up Accessory (Checkmark)
Ring Rows
3 x 12
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 12 reps – elevate feet on a box or bench if needed for more challenge
Walk further in than last week
CrossFit9 – CrossFit WOD
Weightlifting
Squat Clean (Every 2:00 for 5 sets:
2 squat cleans)
Metcon
Metcon (Time)
For time:
21 front squats
200m farmers carry
15 front squats
150m farmers carry
9 front squats
100m farmers carry
L1: 45/35; B/P
L2: 135/95; Y/B
L3: 185/125; G/Y
Accessory Finisher
Pull-up Accessory (Checkmark)
Ring Rows
3 x 12
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 12 reps – elevate feet on a box or bench if needed for more challenge
Walk further in than last week
CrossFit9 – CrossFit WOD
Weightlifting
Squat Clean (Every 2:00 for 5 sets:
2 squat cleans)
Metcon
Metcon (Time)
For time:
21 front squats
200m farmers carry
15 front squats
150m farmers carry
9 front squats
100m farmers carry
L1: 45/35; B/P
L2: 135/95; Y/B
L3: 185/125; G/Y
Accessory Finisher
Pull-up Accessory (Checkmark)
Ring Rows
3 x 12
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 12 reps – elevate feet on a box or bench if needed for more challenge
Walk further in than last week
CrossFit9 – CrossFit WOD
Weightlifting
Squat Clean (Every 2:00 for 5 sets:
2 squat cleans)
Metcon
Metcon (Time)
For time:
21 front squats
200m farmers carry
15 front squats
150m farmers carry
9 front squats
100m farmers carry
L1: 45/35; B/P
L2: 135/95; Y/B
L3: 185/125; G/Y
Accessory Finisher
Pull-up Accessory (Checkmark)
Ring Rows
3 x 12
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 12 reps – elevate feet on a box or bench if needed for more challenge
Walk further in than last week
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of two,
For time:
100m run each (one rest, one runs)
100 wall-ball shots
100m run each (one rest, one runs)
100 sumo deadlift high pulls
100m run each (one rest, one runs)
100 box jumps
100m run each (one rest, one runs)
100 push presses
100m run each (one rest, one runs)
100 row for calories
100m run each (one rest, one runs)
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of two,
For time:
100m run each (one rest, one runs)
100 wall-ball shots
100m run each (one rest, one runs)
100 sumo deadlift high pulls
100m run each (one rest, one runs)
100 box jumps
100m run each (one rest, one runs)
100 push presses
100m run each (one rest, one runs)
100 row for calories
100m run each (one rest, one runs)
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of two,
For time:
100m run each (one rest, one runs)
100 wall-ball shots
100m run each (one rest, one runs)
100 sumo deadlift high pulls
100m run each (one rest, one runs)
100 box jumps
100m run each (one rest, one runs)
100 push presses
100m run each (one rest, one runs)
100 row for calories
100m run each (one rest, one runs)