CrossFit9 – WOD
Skill
Strict Press (5 x 3)
Push Press (3 x 3)
Metcon
Metcon (Time)
400 M Run
21 Front Squat
400 M Run
15 Front Squat
400 M Run
9 Front Squat
400 M Run
6 Front Squat
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Skill
Metcon (Weight)
20 Minute EMOM:
3 Power Clean
L1: 45/35
L2: 135/95
L3: 165/115 Squat Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
20 Air Squat
20 Sit-up
200M row
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds)
25 Minute AMRAP:
Team of 3
10 Deadlift (225/155)
10 Burpees over the bar ( not facing)
20 Pistol (10/10)
As a relay. One partner works at a time. Must tag off.
CrossFit9 – WOD
Skill
Bench Press (5 x 5)
5×10 DB Romanian Deadlift (Straight leg)
Metcon
Metcon (Time)
4 Rounds For Time:
200 OH Plate Carry (45/25#)
20 DB Thruster
L1: 10/5+
L2: 35/25
L3: KB Y/B
CrossFit9 – WOD
Skill
Back Squat (7 x 3)
Metcon
Metcon (Time)
3 Rounds:
5 Shoulder to Overhead
10 Pull-ups
Rest 3 Minutes
3 Rounds:
5 Shoulder to Overhead
10 Pull-ups
Rest 3 Minutes
3 Rounds:
5 Shoulder to Overhead
10 Pull-ups
L1: 45/35+
L2: 135/95
L3: 165/115
*Must take full rest*
*If you break SH2OH, Run 400M*
CrossFit9 – WOD
Metcon
Metcon (Time)
4 Rounds For Time:
30 Wall ball
20 Box step-up with DB (35/20+)
10 Burpees
L1: 3 Rounds For Time
L3: 5 Rounds For Time
CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
Each minute: 3 Cleans (any style, from floor)
3 Front Squat
3 Shoulder to Overhead
L1: 45/35
L2: 115/85
L3: 155/105
Metcon
Metcon (Time)
3 Rounds For Time:
400 M Run
20 Kettlebell Swings
20 Goblet Squat
L2: G/Y
No L3
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Irma Together:
Teams of 2 – 30 Minute AMRAP:
5 Pull-up
10 Burpees
15 Air Squat
Only one person works at a time
*Must tag back and forth*
CrossFit9 – WOD
Skill
Metcon (Weight)
EMOM 12 Minutes:
ODD: 2/1 Bar Muscle Up
EVEN: 3 Squat Clean
L1: 45/35, jumping
L2: 135/95, 2/1
L3: 185/12, 5/3
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
300 M Row
20 Russian twist with ball (20/14) *feet off ground*
10 Shoulder to Overhead
L2: 95/65
CrossFit9 – WOD
Skill
Front Squat (2×10@50%, 2×8@60%, 2×6@70%, 1×4@80%, 1×2@90%)
Metcon
Metcon (AMRAP – Rounds)
3 Rounds:
3 Minute AMRAP:
5 Power Snatch
10 Wallball
Rest 2 minutes between each round
Score = complete rounds
*You may restart where you left off in the previous AMRAP*
L1: 45/35
L2: 95/65
L3: 115/75