CrossFit9 – CrossFit WOD
Skill
Front Squat (10×60%, 8×65%, 6×75%, 2×4@80%, 2×2@90%)
Metcon
Metcon (AMRAP – Reps)
4 rounds:
5 minutes to complete:
Buy in: 400m row
In remaining time:
AMRAP:
2/1 ring muscle up
8 bench press
15 wall ball
Rest 2 minutes
L1: 10 dips; 45/35
L2: 135/75
L3: Bodyweight bench press; 5/3 ring muscle up
Finisher
April Challenge (Time)
400m or 800m run
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
22 minute AMRAP:
50 air squat
20 hang power clean
20 HSPU
200m run
L1:45/35
L2: 115/85
L3: 165/125
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (5 x 5)
Work up to a heavy set of 5
Metcon
Metcon (Time)
4 round for time:
300m ski
30 DB snatch
30 wallball
200m farmer carry
L2: 50/35; R/G
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
10 minute EMOM:
2 squat snatch
L1: power snatch 45/35 or 20 DB snatch
L2: 95/65+
L3: 135/95+
Metcon
Metcon (Time)
For Time: (25 minute cap)
1000m row
30 strict press
60 sit-up or 30 GHD (both Rx)
800m run
L1: DB; 400 run
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
200m sled pull (10 reps) (3×45/2×45)
20 russian KB swing
20 hammer hit
rest 3 minutes
8 minute AMRAP:
10 calorie bike
20 land mine press (10/10)
20 ab roll-out or toes to bar
rest 3 minutes
8 minute AMRAP:
250m bike erg
20 slam ball
20 sit-up
CrossFit9 – 9HIIT
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
200m sled pull (10 reps) (3×45/2×45)
20 russian KB swing
20 hammer hit
rest 3 minutes
8 minute AMRAP:
10 calorie bike
20 land mine press (10/10)
20 ab roll-out or toes to bar
rest 3 minutes
8 minute AMRAP:
250m bike erg
20 slam ball
20 sit-up
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
Buy in: 800m run
4 rounds for time:
15 deadlift
20 pull-up
50 air squat
L1: 95/75+; row 1000m
L2: 185/115
L3: 205/135; *optional vest
Cash out: 800m run
35-40 minute cap
Score = total time
CrossFit9 – CrossFit WOD
Skill
Front Squat (10@50% 8@ 60%, 6@70%, 2×4@80%, 2×2@90%)
Metcon
Metcon (AMRAP – Rounds and Reps)
3 rounds:
4 minute AMRAP:
15 push-up
13 squat clean
12 calorie row
Rest 2 min
L1: 75/55; power clean; 10 cal row
L2: 95/65
L3: 135/95
Pick up where you left off
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
Teams of 2: (40 minute cap)
4 rounds for time
60 lunges
50 wall ball
40 deadlift
30 HSPU
20 KB swing
10 muscle up
*every time you switch both teammates five burpees*
L1: 115/85+; 20 dips; Y/B; push press
L2: 185/115; G/Y
L3: 205/135; R/G
CrossFit9 – CrossFit WOD
Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Masters Scaled (55+) (Time)
33-27-21-15-9 reps for time of:
Thrusters 45lb/35lb
Jumping pull-ups
Time cap: 20 minutes