CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
3 rounds for time:
600m ski or 800m run or 1000m row
50 air squats
40 push-ups
30 box jumps (24/20)
20 burpees
CrossFit9 – CrossFit WOD
Skill
Strict Press (5 x 3)
Push Press (3 x 3)
Metcon
Metcon (Time)
3 rounds for time:
500m row
20 back squat
400m run or 2 minute Echo bike
20 pull-ups
L1: 45/35+
L2: 95/65+
L3: 135/95+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
400m bike erg or 200m ski
30 toes to bar
30 pistols (15/15)
30 DB single arm hang arm clean & jerk (15/15)
30 box jump
L2: 50/35+
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
10 minute EMOM:
3 squat snatch
L1: power snatch (focus on form)
L2: 70% of your 1RM snatch
L3: 135/95+
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
200m farmer carry
20 calorie row
20 ring dips
20 sit-ups
L1: B/P
L2: G/Y
L3: R/G; GHD
CrossFit9 – CrossFit WOD
Skill
Double-Unders (5 – 7 minutes of practice)
Metcon
Metcon (Time)
4 rounds for time:
800m run or 4 minutes on echo bike
15 shoulder to overhead
50 body weight lunges (25/25)
2 minutes rest between rounds
L1: 1000m row or 4 minute bike erg; 45/35
L2: 105/75
L3: 155/105
Rest as needed
Finish with 3 minutes max double unders
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
2 rounds:
5 minute AMRAP:
Complete 400m run or 2:00 echo bike.
In the remainder of the time complete AMRAP…
15 MBC
15 sit-ups
Rest 3 minutes
5 minute AMRAP:
Complete 400m run or 2:00 echo bike.
In the remainder of the time complete AMRAP…
15 slam ball
7 pull-ups
Rest 3 minutes
5 minute AMRAP:
Complete 400m run or 2:00 echo bike.
In the remainder of the time complete AMRAP…
15 KB swing
30 lunges
L2: G/Y
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (2×4 @ 65%; 2×3 @ 75%; 2×2 @ 85%; 2×1 @ 95%)
Metcon
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP:
25/20 calorie row
25 toes to bar
25 front squat
25 push-up
L1: 45/35
L2: 75/55
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
12 Days of Christmas (Time)
1 Rope climb
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Sit-ups
8 KB swings
9 Pull-ups
10 Calorie bike or ski
11 Toes to bar
12 D-ball to shoulder
First, do one rope climb. Next, do two power cleans, then one rope climb. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB; 2:1 ground to standing
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Push Jerk (1 rep max)
18 minutes to find today’s 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
3 rounds x 7 minute AMRAP:
14 box jump (24/20in)
10 wall ball (20/14#)
8 hang power snatch
Rest 3 minutes between rounds
*pick up where you left off*
L1: 45/35
L2: 75/55
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
Gymnastic practice
10 minute EMOM:
:30 sec work/:30 rest
L1: assisted dips
L2: ring dips
L3: ring muscle up
Metcon
Metcon (AMRAP – Rounds and Reps)
24 minute AMRAP:
500 bike erg or 200m ski
10 back squat
10 HSPU
L1: 45/35
L2: 105/75
L3: 135/95; 15 reps HSPU & back squat