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
CrossFit9 – WOD
Skill
Weighted Pull-ups (3 Rep Max)
L1: Work on kipping pull-up
Max Weighted Ring Dip
L1: Work on modification of ring dip
Metcon
Metcon (Time)
6 Rounds:
20 Walking DB Lunges*
12 DB Power Clean
12 Toes to Bar
L1: 10/5+, knee-up
L2: 50/35+
*DB on shoulder
CrossFit9 – WOD
Skill
Strict Press (4 x 5)
Push Press (3 x 4)
Push Jerk (2 x 3)
Metcon
Metcon (Time)
3 Rounds For Time:
500 M Row
40 Air Squat
20 Bench Press
L1: 95/45+
L2: 135/65+
L3: 165/95+
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
26 Minute AMRAP:
200 M Farmer Carry (R/G)
20 Wallball (20#/14#)
20 Dumbbell Deadlift (50/35)
20 Calorie Bike/Ski
CrossFit9 – WOD
Skill
Back Squat (10 @ 50%, 8 @ 60%, 6 @ 70%, 4 @ 80%, 2 @ 90%)
Metcon
Metcon (Time)
3 Rounds:
400 M Run
20 Overhead Squat
20 Box Jump
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
10 Hang Power Clean
L1: 45/35
L2: 115/75
L3: 155/105
Metcon
Metcon (Time)
10 Rounds:
7/5 Strict Pull-up
10 Push-up
15 Sit-up with ball (20#/14#) or GHD
CrossFit9 – Olympic Weightlifting
Snatch (work up to today’s heavy single, then 2×1 @ 80%)
Max 3 attempts
Power Clean & Jerk (Work up to 75% of 1RM then 5×2)
Power Clean+ Push Jerk
Clean Grip Deadlift (5 x 3 @ 110% of 1RM C&J)
Metcon (No Measure)
3 Rounds:
Max Chin-ups
Max Diamond Push-ups
CrossFit9 – WOD
Metcon
Metcon (Time)
In Teams of 3, 30 Minute AMRAP:
1 Length Parking Lot Sled Sprint
5 Clean & Jerk
10 Burpee Box Jump Over
1 Rope Climb
L1: 45/35; 3 Ground to Standing
L2: 115/75
L3: 155/105
CrossFit9 – WOD
Skill
Metcon (Time)
8 Rounds:
100 M Sprint
Rest 1 min
Score is slowest 100M time
Modification: 150 M Row
Metcon
Metcon (Time)
4 Rounds:
5/3 Muscle up
13 Calorie Row
17 Front Squat
L1: 11 Dips; 45/35
L2: 5/3 MU; 75/55
L3: 5/3 MU w/ 4#/6# ball; 95/65
CrossFit9 – WOD
Skill
Back Squat (7 x 3)
Single leg KB deadlift 4 x 5/side between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
200 M Run
18 Box Step-up (DB or KB)
12 Power Snatch
L1: 10/5+ // 45/35+ / B/P
L2: 35/25+ // 105/75 / Y/B
L3: none