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
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
20 KB Swing (G/Y)
20 Calorie Bike or Ski
20 Sit-up with plate (25/15)
20 Russian Twist with plate (25/15)
20 sec L-hold from bar
CrossFit9 – WOD
Skill
Overhead Squat (5 x 5)
4 x 10 Bar Good Morning
between sets
Metcon
Metcon (Time)
6 Rounds For Time:
5 Power Clean
10 Push-up
20 Air Squat
L1: 45/35
L2: 135/95
L3: 185/125
CrossFit9 – WOD
Skill
Sumo Deadlift (6 x 3)
Romanian Deadlift with DB, 4 x 10 between sets
Metcon
Metcon (Time)
15-12-10-12-15
DB Thruster
Pull-up
Calorie Row
L1: 10/5+
L2: 50/35+
L3: KB Y/B
CrossFit9 – WOD
Metcon
Metcon (Time)
30 Minute AMRAP:
Relay Team of 3:
10 Burpees
12 DB Hang Power Snatch
14 Wallball
L1: 15/10+
L2: 50/35+
*One athlete at a time
The other two athletes must be behind the cone. Must touch in.
Example: Athlete 1 would perform:
10 Burpees
12 Hang Power Snatch
14 Wallball
Then run back and switch partners.
CrossFit9 – WOD
Skill
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon
Metcon (Time)
4 Rounds For Time:
10 Hang Power Snatch
20 Box Jump
30 Sit-up
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Skill
Clean Complex (Work up to 1 Rep Max)
1 Hang Power Clean +
1 Hang Squat Clean +
1 Thruster
Metcon
Metcon (Time)
3 Rounds For Time:
10 Hang Power Clean
3/1 Bar Muscle-up
400 M Run
L1: Jumping Bar MU; 45/35+
L2: 3/1 Bar MU, 135/95+
L3: 6/3 Bar MU, 165/125+
CrossFit9 – WOD
Metcon
Metcon (Time)
22 Minute AMRAP:
300 M Row
30 Hammer Hit
30 Sit-up
30 Goblet Squat (G/Y)
30 Push-up
30 Thruster (45/35)