CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 4)
Accessory: 3 x 12 (per side) rower in-outs
Metcon (Time)
2 rounds for time:
1000/800m row
40 KB swing
20 thrusters
15 burpee over bar
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Weightlifting
EMOM 12: (Weight)
Snatch Complex:
Power snatch +
2 overhead squat
Metcon
Metcon (AMRAP – Reps)
16 minute alt EMOM:
1: 2-way parking lot sled push sprint (light or no weight)
2: 10 alternating pistol squats (5R/5L)
3: 20 slam balls
4: 25 ft handstand walk or handstand hold
L1: step-up, split squat, or other pistol modification
CrossFit9 – CrossFit WOD
Strength
Push Press (4 x 5)
Accessory: 3 x 12 lateral raise
Metcon
Metcon (Time)
8 rounds for time: (20 minute cap)
8 toes to bar
10 SDLHP
15 wallballs (20/14#)
L1: 6 rounds; 8 hanging knee raise, partial range ttb; 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Strength
Back Squat
Accessory: 3 x 12 banded glute bridges with 3 second hold
Metcon (Time)
For time:
50 double under
30 hang power clean (L2: 95/65, L3: 115/85)
30 push-ups
75 double unders
20 hang power cleans (L2: 115/85, L3: 135/95) 20 push-ups
100 double unders
10 hang power clean (L2: 135/95, L3: 165/125) 10 push-ups
L1: 45/35, keep same weight
CrossFit9 – CrossFit WOD
CrossFit9 – CrossFit WOD
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
30 minute AMRAP:
400m run (together)
40 pull-ups
30 shoulder to overhead
40 sit-up or GHD sit-up
30 front rack lunges
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 4)
Accessory: 3 x 12 heels elevated goblet squat
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
12 hang power snatches
35 double unders
L1: 45/35
L2: 75/55
L3: 95/65
Finisher (Time)
800m run
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
12 minute EMOM:
1: wall walks (Open standards)
2: 1 Turkish get-up (1R/1L)
L1: 2 wall walk, 5 inch worms w/ push-up, or :30 wall handstand hold
L2: 3 wall walks
L3: :30 freestanding handstand
Open Standards
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
10 front squats
15 box jumps overs
Row or ski for max calories
Rest 90 seconds between rounds.
Score = total calories (note ski or row in comments)
L1: 45/35
L2: 115/85
L3: 185/125
CrossFit9 – CrossFit WOD
Strength
Push Press (4 x 5)
3 x 10 single arm DB high pull (per arm)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
25/20 calorie row
10 deadlifts
3 rope climbs
100m farmer carry
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Strength
Back Squat (4 x 3)
Accessory: 3 x 12 single leg RDL
Metcon
Metcon (Time)
3 rounds for time:
400m run
15 squat cleans
15 ring dips
L1: 45/35
L2: 95/65
L3: 135/95