CrossFit9 – WOD
Metcon
Metcon (Time)
2 Rounds For Time:
400 M Run
50 Sit-up
40 Push-up
30 Goblet Squat (R/G)
20 Bar Roll out
10 Front Rack Lunges (10/10) R/L
L2: 135/95
CrossFit9 – WOD
Skill
Clean Complex (1 Rep Max)
1 Power Clean
+ 2 Front Squats
Metcon
Metcon (Time)
3 Rounds:
15 Thuster
15 Pull-up
400 M Run
L1: 45/35
L2: 95/65
L3: 115/75
CrossFit9 – WOD
Skill
Split Jerk (6 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
24 DB Push Press
18 Sit-up
12 Calorie Row
L1: 10/5+
L2: 35/20+
L3: 50/35+
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 3:
30 Minute AMRAP:
10 Calorie Row
10 Box Jump
10 Shoulder to Overhead
L1: 45/35+
L2: 135/95
L3: 165/125
*as relay*
CrossFit9 – WOD
Skill
Back Squat (7 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
10 Power Snatch
12 Front Rack Lunge
14 Burpees Over Bar
L1: 45/35
L2: 75/55
L3: 95/65; OH Lunge
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
1 Power Clean
1 Squat Clean
*in same minute*
L1: 45/35+
L2: 135/95+
L3: 185/125+
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
10 Toes to Bar
10 Calorie Bike
10 Push-up
10 KB Swing
L2: R/G Russian
L3: R/G American
CrossFit9 – WOD
Skill
Turkish Get Up (10 x 1 (L + R = 1))
Metcon
Metcon (Time)
10 Rounds:
100 M Run
6 Strict Pull-up (no kipping)
8 Burpees
L1: 12 Ring row or Jumping pull-up
CrossFit9 – WOD
Skill
Overhead Squat (5 x 5)
Bar good morning
5 x 10
Metcon
Metcon (Time)
5 Rounds:
30 Air Squat
10 Deadlift
L1: 45/35+
L2: 205/135+
L3: 225/155
CrossFit9 – WOD
Skill
Split Jerk (6 x 2)
Metcon
Metcon (Time)
10 Rounds:
10 Thruster
30 Double Under
L1: 45/35
L2: 75/55
L3: 95/65
*18 Minute Time Cap*
CrossFit9 – WOD
Metcon
Metcon (Time)
In Team of 2…
4 Rounds For Time:
200 M Sled Pull (3×45/2×45)
30 Box Jump
30 KB Swing
30 Pistol (15/15) R/L
Rest 1 min between rounds
L2: R/G Russian
L3: R/G American