CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute alt. EMOM
Odd: 24 kettlebell swings
Even: 100m sprint
L1: B/P
L2: G/Y
Metcon
Metcon (Time)
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (20 inch)
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way.
L1: 15/10
L2: 35/20
L3: 50/35
Push-ups – Accessory
Push ups – isometrics (No Measure)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
L1: 3 x 20 sec
L2: 3 x 25 sec
L3: 3 x 30 sec
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute alt. EMOM
Odd: 24 kettlebell swings
Even: 100m sprint
L1: B/P
L2: G/Y
Metcon
Metcon (Time)
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (20 inch)
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way.
L1: 15/10
L2: 35/20
L3: 50/35
Push-ups – Accessory
Push ups – isometrics (No Measure)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
L1: 3 x 20 sec
L2: 3 x 25 sec
L3: 3 x 30 sec
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute alt. EMOM
Odd: 24 kettlebell swings
Even: 100m sprint
L1: B/P
L2: G/Y
Metcon
Metcon (Time)
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (20 inch)
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way.
L1: 15/10
L2: 35/20
L3: 50/35
Push-ups – Accessory
Push ups – isometrics (No Measure)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
L1: 3 x 20 sec
L2: 3 x 25 sec
L3: 3 x 30 sec
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute alt. EMOM
Odd: 24 kettlebell swings
Even: 100m sprint
L1: B/P
L2: G/Y
Metcon
Metcon (Time)
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (20 inch)
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way.
L1: 15/10
L2: 35/20
L3: 50/35
Push-ups – Accessory
Push ups – isometrics (No Measure)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
L1: 3 x 20 sec
L2: 3 x 25 sec
L3: 3 x 30 sec
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute alt. EMOM
Odd: 24 kettlebell swings
Even: 100m sprint
L1: B/P
L2: G/Y
Metcon
Metcon (Time)
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (20 inch)
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way.
L1: 15/10
L2: 35/20
L3: 50/35
Push-ups – Accessory
Push ups – isometrics (No Measure)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
L1: 3 x 20 sec
L2: 3 x 25 sec
L3: 3 x 30 sec
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute alt. EMOM
Odd: 24 kettlebell swings
Even: 100m sprint
L1: B/P
L2: G/Y
Metcon
Metcon (Time)
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (20 inch)
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way.
L1: 15/10
L2: 35/20
L3: 50/35
Push-ups – Accessory
Push ups – isometrics (No Measure)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
L1: 3 x 20 sec
L2: 3 x 25 sec
L3: 3 x 30 sec
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute alt. EMOM
Odd: 24 kettlebell swings
Even: 100m sprint
L1: B/P
L2: G/Y
Metcon
Metcon (Time)
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (20 inch)
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way.
L1: 15/10
L2: 35/20
L3: 50/35
Push-ups – Accessory
Push ups – isometrics (No Measure)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
L1: 3 x 20 sec
L2: 3 x 25 sec
L3: 3 x 30 sec
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute alt. EMOM
Odd: 24 kettlebell swings
Even: 100m sprint
L1: B/P
L2: G/Y
Metcon
Metcon (Time)
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (20 inch)
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way.
L1: 15/10
L2: 35/20
L3: 50/35
Push-ups – Accessory
Push ups – isometrics (No Measure)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
L1: 3 x 20 sec
L2: 3 x 25 sec
L3: 3 x 30 sec
CrossFit9 – CrossFit WOD
Weightlifting
Clean and Jerk (Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
Metcon
Metcon (Time)
3 rounds for time:
30/24 calorie bike erg
15 hang power cleans
L1: 45/35
L2: 95/65
L3: 155/105
CrossFit9 – CrossFit WOD
Weightlifting
Clean and Jerk (Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
Metcon
Metcon (Time)
3 rounds for time:
30/24 calorie bike erg
15 hang power cleans
L1: 45/35
L2: 95/65
L3: 155/105
Push-ups – Accessory
Push ups – percentage (No Measure)
3 x 60% of your max set
test max set if you don’t know yet