CrossFit9 – WOD
Skill
Front Squat (5 x 5)
Work up to heavy set
Metcon
Metcon (Time)
3 Rounds For Time:
400 M Row
30 Double Under
20 GHD Sit-up or candlestick
10 D-ball over the shoulder.
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
3 Clean & Jerk
L1: 45/35
L2: 135/95
L3: 165/125
Metcon
Metcon (Time)
7 Rounds:
10 Calorie Bike
10 Deadlift 225/155, 185/115,
10 Pull-ups
L1: 95/65
L2: 185/115
L3: 225/155
21 Minute Time Cap
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
22 Minute AMRAP:
20 Kettlebell Swing
20 Push-up
20 Box step-up with KB/DB
20 Toes to bar (L1: Knee up)
L1: No weight
L2: Y/B or 35/25
L2: G/Y or 55/35
Finisher
Metcon (No Measure)
5 Rounds:
100 M Run
1 Minute Plank
CrossFit9 – WOD
Metcon (AMRAP – Rounds and Reps)
7/04/1776
20 Minute AMRAP:
400 M Run
7 Shoulder to Overhead
4 Rope Climb
17 Burpees over the bar
76 Sit-up
L1: 45/35
L2: 155/105
L3: 185/125
CrossFit9 – WOD
Skill
Bench Press (3 x 5; 3 x 3; 3 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
5 Squat Snatch
10 Pull-up
15 Wall ball
L1: 45/35
L2: 95/65
L3: 135/95
Finisher
Metcon (No Measure)
3 Rounds:
100 M Run
20 Slam ball
CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of 2:
Buy In: 800 M Run (400 M each)
10 Rounds:
10 Pull-up
20 Push-up
30 Air squat
Cash Out: 800 M Run (400 M each)
CrossFit9 – WOD
Skill
Hang Squat Snatch (3 Rep Max)
Metcon
Metcon (AMRAP – Reps)
TABATA: 8 Rounds of 20 sec work/10 sec rest (4 min total per movement)
1. Calorie Row
Rest 1 min
2. Thruster
Rest 1 min
3. Box Jump
Rest 1 min
4. Kettlebell Swing
L1: 45/35; Y/B
L2: 75/55; G/Y
L3: 96/65: R/G
Finisher
Metcon (No Measure)
1 Minute Plank
100 Sit-up
1 Minute Plank
100 Russian Twist
CrossFit9 – WOD
Skill
Metcon (No Measure)
12 Minute EMOM:
ODD: 10 Handstand Push-up
EVEN: 30 Double Under
L1: Pike Push-up or Push Press
L3: Deficit HSPU (2×45/ 1×45)
Metcon
Metcon (Time)
4 Rounds:
30 Dumbbell Power Snatch (15/15)*
20 Wallball
10 Calorie Ski
*from floor
L1: 20/10+
L2: 50/35+
L3: 65/40
Finisher
Metcon (No Measure)
4 Rounds:
20 Bicep Curl with bar
200 M Run
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
1 Minute Plank
20 Bar Good Morning
20 Sit-up
20 V-up
20 Russian Twist (L1: no weight; L2: 15/10; L3: 25/15)
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
100 M Farmer Carry
20 Front Rack Lunges (10/10)
20 Bar Step-up
L1: B/P; just bodyweight
L2: G/Y; 45/35
L3: R/G; 75/55
CrossFit9 – WOD
Skill
Back Squat (8 x 60%; 6 x 70%; 4 x 80%; 2 x 90%)
Front Squat (10 x 50%; 6 x 70%)
Metcon
Metcon (Time)
4 Rounds For Time:
5 Muscle-up
10 Power Snatch
400 M Run
L1: Jumping MU or 10 dips; 45/35+
L2: 105/75
L3: 135/95