CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
10 minute EMOM
3 bar muscle-ups
10 push-ups
Complete both in the same minute
L1: 3 pull-ups
Metcon
Metcon (AMRAP – Reps)
5 x 2:30 rounds for reps:
500/450 meter row
Max-reps deadlifts
– Rest 1:00 between rounds.
L1: KB deadlifts
L2: 185/115
L3: 225/155
Push-ups – Accessory
Push ups – eccentrics (No Measure)
3 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
10 minute EMOM
3 bar muscle-ups
10 push-ups
Complete both in the same minute
L1: 3 pull-ups
Metcon
Metcon (AMRAP – Reps)
5 x 2:30 rounds for reps:
500/450 meter row
Max-reps deadlifts
– Rest 1:00 between rounds.
L1: KB deadlifts
L2: 185/115
L3: 225/155
Push-ups – Accessory
Push ups – eccentrics (No Measure)
3 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
10 minute EMOM
3 bar muscle-ups
10 push-ups
Complete both in the same minute
L1: 3 pull-ups
Metcon
Metcon (AMRAP – Reps)
5 x 2:30 rounds for reps:
500/450 meter row
Max-reps deadlifts
– Rest 1:00 between rounds.
L1: KB deadlifts
L2: 185/115
L3: 225/155
Push-ups – Accessory
Push ups – eccentrics (No Measure)
3 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
10 minute EMOM
3 bar muscle-ups
10 push-ups
Complete both in the same minute
L1: 3 pull-ups
Metcon
Metcon (AMRAP – Reps)
5 x 2:30 rounds for reps:
500/450 meter row
Max-reps deadlifts
– Rest 1:00 between rounds.
L1: KB deadlifts
L2: 185/115
L3: 225/155
Push-ups – Accessory
Push ups – eccentrics (No Measure)
3 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
10 minute EMOM
3 bar muscle-ups
10 push-ups
Complete both in the same minute
L1: 3 pull-ups
Metcon
Metcon (AMRAP – Reps)
5 x 2:30 rounds for reps:
500/450 meter row
Max-reps deadlifts
– Rest 1:00 between rounds.
L1: KB deadlifts
L2: 185/115
L3: 225/155
Push-ups – Accessory
Push ups – eccentrics (No Measure)
3 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
10 minute EMOM
3 bar muscle-ups
10 push-ups
Complete both in the same minute
L1: 3 pull-ups
Metcon
Metcon (AMRAP – Reps)
5 x 2:30 rounds for reps:
500/450 meter row
Max-reps deadlifts
– Rest 1:00 between rounds.
L1: KB deadlifts
L2: 185/115
L3: 225/155
Push-ups – Accessory
Push ups – eccentrics (No Measure)
3 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
10 minute EMOM
3 bar muscle-ups
10 push-ups
Complete both in the same minute
L1: 3 pull-ups
Metcon
Metcon (AMRAP – Reps)
5 x 2:30 rounds for reps:
500/450 meter row
Max-reps deadlifts
– Rest 1:00 between rounds.
L1: KB deadlifts
L2: 185/115
L3: 225/155
Push-ups – Accessory
Push ups – eccentrics (No Measure)
3 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
10 minute EMOM
3 bar muscle-ups
10 push-ups
Complete both in the same minute
L1: 3 pull-ups
Metcon
Metcon (AMRAP – Reps)
5 x 2:30 rounds for reps:
500/450 meter row
Max-reps deadlifts
– Rest 1:00 between rounds.
L1: KB deadlifts
L2: 185/115
L3: 225/155
Push-ups – Accessory
Push ups – eccentrics (No Measure)
3 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
10 minute EMOM
3 bar muscle-ups
10 push-ups
Complete both in the same minute
L1: 3 pull-ups
Metcon
Metcon (AMRAP – Reps)
5 x 2:30 rounds for reps:
500/450 meter row
Max-reps deadlifts
– Rest 1:00 between rounds.
L1: KB deadlifts
L2: 185/115
L3: 225/155
Push-ups – Accessory
Push ups – eccentrics (No Measure)
3 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute alt. EMOM
Odd: 24 kettlebell swings
Even: 100m sprint
L1: B/P
L2: G/Y
Metcon
Metcon (Time)
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (20 inch)
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way.
L1: 15/10
L2: 35/20
L3: 50/35