CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
In teams of 2…
200m sled pull (2×45)
30 SH2OH
30 pull-ups
L1: 45/35+ or DB
L2: 95/65
L3: 135/95
Scale as appropriate
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
12 minute EMOM (:30 work/:30 rest):
ODD: HSPU
EVEN: double unders
Metcon
Metcon (Time)
8 rounds for time:
100m run
10 SDLHP
30 air squats
L1: 45/35 or KB
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Front Squat (2×5 @ 70%, 2×3 @ 80%, 2×2 @ 90%)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
15 wall ball (20/14#)
15 KB swing
15 sit-ups
L1: B/P+
L2: G/Y
L3: R/G
Rest 4 minutes
Metcon (Time)
3 rounds for time:
9 burpees over bar
6 squat clean
3 bar muscle up
L1: 8 minute AMRAP; 45/35 + or power clean, 2:1 pull-ups or ring row
L2: 115/75+
L3: 135/95+
8 minute cap
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
200m run
20 KB swing
20 KB lunges
20 alternating mace squat
20 L-hold from the bar
:20 D-ball march
Rest 5-7 minutes
20 minute AMRAP:
20 calorie bike erg
20 plate clean & jerk
20 russian twists
20 mountain climber
20 shoulder taps
20 ground to jump & touch
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
3 rounds for time:
600m ski or 800m run or 1000m row
50 air squats
40 push-ups
30 box jumps (24/20)
20 burpees
CrossFit9 – CrossFit WOD
Skill
Strict Press (5 x 3)
Push Press (3 x 3)
Metcon
Metcon (Time)
3 rounds for time:
500m row
20 back squat
400m run or 2 minute Echo bike
20 pull-ups
L1: 45/35+
L2: 95/65+
L3: 135/95+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
400m bike erg or 200m ski
30 toes to bar
30 pistols (15/15)
30 DB single arm hang arm clean & jerk (15/15)
30 box jump
L2: 50/35+
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
10 minute EMOM:
3 squat snatch
L1: power snatch (focus on form)
L2: 70% of your 1RM snatch
L3: 135/95+
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
200m farmer carry
20 calorie row
20 ring dips
20 sit-ups
L1: B/P
L2: G/Y
L3: R/G; GHD
CrossFit9 – CrossFit WOD
Skill
Double-Unders (5 – 7 minutes of practice)
Metcon
Metcon (Time)
4 rounds for time:
800m run or 4 minutes on echo bike
15 shoulder to overhead
50 body weight lunges (25/25)
2 minutes rest between rounds
L1: 1000m row or 4 minute bike erg; 45/35
L2: 105/75
L3: 155/105
Rest as needed
Finish with 3 minutes max double unders
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
2 rounds:
5 minute AMRAP:
Complete 400m run or 2:00 echo bike.
In the remainder of the time complete AMRAP…
15 MBC
15 sit-ups
Rest 3 minutes
5 minute AMRAP:
Complete 400m run or 2:00 echo bike.
In the remainder of the time complete AMRAP…
15 slam ball
7 pull-ups
Rest 3 minutes
5 minute AMRAP:
Complete 400m run or 2:00 echo bike.
In the remainder of the time complete AMRAP…
15 KB swing
30 lunges
L2: G/Y