CrossFit9 – WOD
Skill
Metcon (Time)
2 rounds:
50/40 calorie assault bike
L1: 30/20 calorie bike
4-5 minutes rest between rounds (score is fastest)
5-7 minutes between skill and metcon
Metcon
Metcon (Time)
5 rounds for time:
200m run
10 bench press
20 sit-up
L1: 45/35
L2: 135/75
L3: 165/85
CrossFit9 – WOD
Skill
Metcon (Time)
5 rounds (2 min cap each round)
250m row
10 pull-up
rest 1 minute between rounds.
L1: 6/4 pull-up or 12 ring row
L3: 12 CH2B
Score your slowest one.
Start on the top of the min or 00:30 mark.
(18 minute total cap)
Rest 8-10 minutes
Metcon (AMRAP – Reps)
9 minute AMRAP (for reps):
3 ring muscle up
7 hang power snatch
20 air squat
L1: 45/35; 8 ring dips
L2: 95/65
L3: 115/85; 5 ring muscle up
Thruster (3 rep max)
6 minutes to establish
CrossFit9 – WOD
Metcon
Metcon (Time)
2 rounds for time:
30 DB hang clean & jerk
30 knee to elbow
30 medball clean (20/14)
30 KB swing
30/25 calorie ski and bike-erg
30 burpees
30 russian twists (25/15)
L1: scale accordingly
L2: 50/35; G/Y
CrossFit9 – WOD
Skill
Back Squat (10×50%, 8×60%, 6×70%, 2×4 75%, 2×2 80%)
Metcon
Metcon (Time)
*21*15*12*9
OHSQ
*400m run
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – WOD
Skill
Strict Press (3×5@55%, 3×3@65%, 2×2@75%)
Metcon
Metcon (Time)
For time: (25 minute cap)
3 rounds:
10 power clean
10 burpees over bar
L1: 45/35
L2: 75/55
L3: 95/65
Rest 2 minutes
3 rounds:
8 power clean
12 burpees over bar
L1: 45/35 or DB
L2: 95/65
L3: 135/95
Rest 2 minutes
3 rounds:
6 power clean
14 burpees over bar
L1: 45/35
L2: 135/95
L3: 185/125
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
“Armistice”
11 minute AMRAP (As Many Repetitions As Possible)
• 11- Power Cleans
• 11- Burpees Over the Bar
• 19- Deadlifts
• 18- Pull-Ups
RX-135/95
Scale as needed
Rest 10-15 minutes
Metcon (Time)
Teams of 2:
100 wall ball (20/14#)
100 box jump
100 calorie row
100 DB snatch (50/35)
800 run (400m each)
**Only one partner works at team
CrossFit9 – WOD
Skill
Weighted Pull-ups (3 rep max)
Turkish Get Up (10 x 1)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Rest as needed
1-Mile Run (Time)
Max Effort 1-Mile Run
CrossFit9 – WOD
Skill
Squat Clean (1 rep max)
Metcon
Metcon (Time)
Coach Mike (18 min cap)
For Mike & Time:
200m run
21 DL
200m run
18 HSPU
200m run
15 DL
200m run
12 HSPU
200m run
9 DL
200m run
6 HSPU
L1: 135/95; push press
L2: 205/135
L3: 225/155; Deficit HSPU
CrossFit9 – WOD
Metcon
Metcon (Time)
3 rounds for time:
400m run
50 air squat
50 sit-up
40 push up
40 KB swing
30 burpees
30 medball clean (20/14#)
20 calorie bike
L1: 2 rounds; Y/B
L2: G/Y
CrossFit9 – WOD
Skill
Sumo Deadlift (5 x 3)
Metcon
Metcon (AMRAP – Reps)
3 rounds (1 minute per station):
power snatch
box jump
pull-up
front rack lunge
calorie ski
rest 2 minutes between rounds
L1: 45/35
L2: 95/65
L3: 115/85
Score = reps