CrossFit9 – CrossFit WOD
Strength
Turkish Get Up (10 minutes build up to heavy 1R/1L)
Metcon
Metcon (Time)
In team of 2…
For time:
*50*40*30*20*10*
DB snatch (per arm)
Box jump over
Pull-ups
*200m run or 250m row (together)
L1: 15/10+
L2: 35/25+
L3: 50/35+
30 minute cap
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 3-5)
Accessory: 3 x 10 box pistols (5R/5L)
Metcon
Metcon (AMRAP – Reps)
4 x 4 minute AMRAP:
14 front rack lunges
16/12 calorie echo bike or ski
Max KB swings
Rest 90 seconds between
L1: 45/35
L2: 95/65; R/G Russian
L3: 135/95; R/G American
CrossFit9 – CrossFit WOD
Strength
Barbell Glute Bridge (4 x 5-6)
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Accessory: 3 x 10 DB romanian deadlift
Metcon
Metcon (Time)
4 rounds for time:
500/400m row
12 clean & jerk
L1: 45/35
L2: 115/85
L3: 155/105
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 2-3 reps)
3 x 12 banded bent over row
Metcon
Metcon (Weight)
16 minute alt EMOM:
1: 5 HSPU or 10 hand release push-up
2: 5 back squats
3: 100m run
4: 2-4 ring muscle-ups or 8 ring dips
L1: 95/65
L2: 135/95
L3: 185/125
CrossFit9 – CrossFit WOD
Strength
Front Squat (4 x 4-6 reps)
Accessory: 3 x 12 good mornings
Metcon
Metcon (Time)
For time:
*1*2*3*4*5*6*7*8*9*10
deadlift
toes to bar
*30 double unders
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2…
35 minute AMRAP:
100 calorie row
100 slam balls
100 overhead lunges with slam ball
100 single arm devil press
100 calorie echo bike (L1: bike erg)
100 sit-ups with DB
L1: 25/15+
L2: 35/25+
L3: 50/35+
Partners split reps as needed
CrossFit9 – CrossFit WOD
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
CrossFit9 – CrossFit WOD
Metcon
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CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 6-8 (per leg))
Accessory: 3 x 15 banded lateral walks (each side)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
9 thrusters
35 double unders
L1: 45/35
L2: 95/65
No L3
Finisher
Metcon (Checkmark)
3 rounds:
15 strict knee to elbow
45 second plank
CrossFit9 – CrossFit WOD
Skill
Rope Climb (10 minutes of practice)
Metcon
Metcon (Time)
8 rounds for time:
200m run or 15/10 calorie echo bike
3 rope climb
15 KB swings
L1: Y/B
L2: R/G Russian
L3: R/G American
Metcon (Time)
8 rounds for time:
200m run or 15/10 calorie echo bike
3 rope climb
15 KB swings
L1: Y/B
L2: R/G Russian
L3: R/G American