CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
EMOM 12:
5 bench press
2/1 bar muscle up
L1: 45/35 (30 sec work of ring row, DB bent over row, pull-up or jumping pull-up)
L2: 135/75
L3: 185/95; 5/3 bar muscle up
Metcon
Metcon (AMRAP – Reps)
3 rounds: (18 minute cap)
4 minutes of work:
300m row (10 reps)
15 HSPU
10 front squat
Rest 2 minutes
L1: 45/35; 20 DB strict press
L2: 135/95
L3: 165/125, 20 HSPU
Score = reps; must complete full 300m to count reps
CrossFit9 – CrossFit WOD
Skill
Deadlift (3×5, 2×3, 2×2)
4 x 10 bar good morning between sets
Metcon
Metcon (Time)
10 rounds for time:
7 thruster
10 pull-up
L1: 45/35
L2: 75/55
L3: 95/65
18 minute cap
Finisher
OPTIONAL
800m Run (Time)
Max Effort 800m Run
with wallball (20/14#)
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
400m run
15 SH2OH
100 air squats
2/1 ring muscle up
400m run
12 SH2OH
75 air squat
2/1 ring muscle up
400m run
9 SH2OH
50 air squat
2/1 ring muscle up
400m run
6 SH2OH
25 air squat
2/1 ring muscle up
L1: 45/35; 20 dips
L2: 105/75; 2/1
L3: 135/95; 5/3
CrossFit9 – WOD
Skill
Metcon (No Measure)
EMOM 14:
12 pull-up
14 pistol (7/7)
Metcon
Metcon (Time)
For time: (20 min time cap)
50/40 calorie ski
50 GHD sit-up or 100 sit-up
50 deadlift
50 DB box step
400m run
L1: 95/65; 35/25 calorie ski; no DB step up
L2: 165/125+; 35/25 step up
L3: 205/135+; 50/35 step up
CrossFit9 – WOD
Skill
Strict Press (4 x 5)
Push Press (2 x 3)
Metcon
Metcon (Time)
A. 3 rounds for time: (10 minute cap)
30 wallball (20/14#)
300m row
rest 3 minutes
Metcon (Time)
B. 4 rounds for time: (12 minute cap)
*5 squat snatch
10 burpees over the bar
L1: find a manageable weight and stick with it.
L2/Rx: 45/35, 95/65, 135/95, 155/105 (weight increase every round)
No L3
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
2-way sled push
30 DB power snatch (50/35)
15 burpees
10 calorie assault bike
Rest 4 minutes
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
400m bike erg
30 goblet squat (G/Y)
15 box jump
200m run
Rest 5 minutes, then optional:
1-Mile Run (Time)
Max Effort 1-Mile Run
CrossFit9 – WOD
Skill
Deadlift (5 x 7)
Metcon
Metcon (Time)
3 rounds for time:
400m run
10 bench press
30 medball clean
3 rope climb
L1: 45/35 or DB; 2:1 ground to standing
L2: 135/65
L3: 185/95; legless
CrossFit9 – WOD
Skill
Front Squat (2×5 65%, 2×4 75%, 2×3 80%, 2×2 85%)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
50 T2B
40 calorie row
30 wallball
20 OHSQ
5/3 ring muscle ups
L1: 45/35; 20 dips
L2: 95/65; 5/3 ring muscle up
L3: 115/85; 10/8 ring muscle up
CrossFit9 – WOD
Metcon
Metcon (Time)
For time: (40 minute time cap)
1000m row
*15 power clean
200 DU or 200 penguin jumps
*15 power clean
50 HSPU OR DB push press
*15 power clean
10/8 muscle ups or 30 ring dips
*15 power clean
800m run
L1: 45/35
L2: 65/55, 95/65, 115/85, 135/95
L3: 95/65, 115/85, 135/95, 165/125
*weight increases each set
CrossFit9 – WOD
Skill
Metcon (Weight)
EMOM 12:
ODD: 5 bench press
EVEN: 2/1 bar muscle up
L1: 45/35 or 10 bent over row
L2: 135/75
L3: 185/95; 5/3
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups