CrossFit9 – WOD
Skill
Back Squat (5 x 5)
Metcon
Metcon (Time)
3 Rounds For Time:
400 M Run
30 Sit-up
15 SH2OH
L1: 45/35
L2: 115/85
L3: 155/115
CrossFit9 – WOD
Metcon
Metcon (Time)
12 days of Christmas
Performed like the song:
1. Rope climb
2. T2B
3. slam ball
4. OH Lunges with bar
5. Sumo Deadlift High Pull
6. Push-up
7. Sit-up
8. Box jump
9. Push press
10. Pull-up
11. KB Swing
12. Burpees
L2: 75/55, G/Y
Example: “On the seventh day of Christmas…. 7 sit-ups, 6 push-ups, 5 SDLHP, 4 OH Lunges, 3 Slam balls, 2 T2B, 1 Rope Climb.”
CrossFit9 – WOD
Skill
Deadlift (5 x 3)
Hip ext: 4 x 10
Metcon
Metcon (Time)
5 Rounds:
200 M Run
10 Bench press
30 Air Squat
L1: 45/35
L2: 135/65
L3: 185/95
CrossFit9 – WOD
Skill
Metcon (AMRAP – Rounds)
15 Minute Cap – Death by Pull-up:
Start with 1 pull-up in first minute, increase by 1 each minute until failure to complete reps in minute
L1: Jumping pull-up;
Ring row 2:1
If you break the pull-ups
during the minute, 3 burpee immediate penalty.
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
Please not that for our purposes, time cap will be 30 minutes
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP:
200 M Single arm KB carry (R/G)
50 Sit-up with plate
50 Push-up
50 Plate clean and jerk (45/25)
50 Box jump
CrossFit9 – WOD
Skill
Back Squat (6 x 3)
Bar good morning (4 x 10)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
6 Hang Power Snatch
12 Toes to Bar
200 M Ski
L1: 45/35 sit-up or candlestick knee up
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Skill
1000m Row (Time)
Max Effort 1000m Row
3 x 1000 M Row
3-5 Min Rest between
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
400 M Run
15 Deadlift
30 Wall ball (20/14)
L1: 45/35
L2: 205/135
L3: 225/155
No bella bars for deadlift
CrossFit9 – WOD
Skill
Metcon (Weight)
Friday
12 Minute EMOM:
ODD: 5 Bench Press
EVEN: 2 Rope climb
L1: 3:1 Ground 2 Standing
L2: 135/75
L3: 185/95; legless
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
2-Way Sled Push
*10 Power Snatch*
30 Double Under
(2×45 women/3 x45 men)
L1: 45/35
L2: *95/65
L3: *115/85
*2 Burpee over bar penalty every time you break. If you don’t do the burpees it’s not RX OR RX+
CrossFit9 – WOD
Skill
Back Squat (5 x 10)
Metcon
Metcon (Time)
4 Rounds for Time:
5 Ring M-up (or 15 dips)
10 Front Squat
10 Shoulder to Overhead
L1: 45/35+
L2: 105/75+
L3: 135/95
CrossFit9 – WOD
Metcon
Metcon (Time)
2 Rounds For Time:
400 M Run
100 OH Walking Lunges w/ plate (45/25)
50 DB Snatch (35/20+)
50 Calorie Bike
L3:
3 Rounds For Time:
400 M Run
100 OH Lunges w/ Bar (95/65)
50 DB Snatch (50/35+)
50 Calorie Bike
L + R = 2