CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
Tabata: (8 rounds: 20 seconds work/10 seconds rest)
1) pull-up, ring row or jumping pull-up
2) push-up
3) air squat
4) sit-up
Rest 1 minute between movements.
Metcon (Time)
3 rounds for time:
400m run
22 slam ball
22 KB swing
22 medball clean
22 hollow rock
L1: 2 round
L2: G/Y
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (6 x 2)
Metcon
Metcon (Time)
10 rounds for time:
30 double unders
12 wall ball (20/14#)
3 hang power snatch
L1: 45/35; single under 2:1
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Split Jerk (5 x 2)
5 x 15 banded face pull between sets
Metcon
Metcon (Time)
3 rounds for time:
500m row
21 box step up with DB
15 front squat
9 burpees over bar
L1: FS: 45/35; SU: 5/10+; burpees
L2: FS: 105/75; SU: 35/25+ or Y/B
L3: FS: 135/95; SU: 50/35 or G/Y
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
10 rounds for time:
10 burpees to plate
15 KB swing
20 wall ball
200m run
L1: B/P Russian
L2: G/Y American
L3: R/G American
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
15/12 calorie ski or 10/8 echo bike
12 thrusters
9 CH2B
L1: 45/35
L2: 75/55
L3: 95/65
Rest 5 minutes
Metcon (Time)
L1: For time: 800m run or 1000m row
L2: For time: 1 mile run or 2000m row
L3: 2 rounds for time:
1 mile run
Rest 1:1
(If your mile takes 8 minutes, rest 8 minutes)
Score = slowest mile
CrossFit9 – CrossFit WOD
Skill
Split Jerk (5 x 2)
Metcon
Metcon (Time)
10 rounds for time:
6 deadlift
20 air squats
200m bike erg (90 RPMs)
L1: 75/55
L2: 205/135
L3: 245/165
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
20 plate clean & jerk
20 russian twist with plate (feet off floor)
200m row
L2: 45/25
Rest 2-3 minutes
Complete as many rounds as possible in 10 minutes of:
20 KB swing
20 single KB lunges (10/10)
200m run (20 reps) or 500m bike erg (at 90 RPMs)
L2: G/Y
Rest 2-3 minutes
Complete as many rounds as possible in 10 minutes of:
20 DB bench press
20 sit-up
10/8 calorie echo bike
CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 3)
Metcon
Metcon (Time)
For time:
Buy in: 100 DU
21-15-9
power clean
burpees over bar
Cash out: 100 DU
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (5 x 3)
Metcon
Metcon (Time)
For time:
45 calorie row
45 back squats
45 handstand push-ups
800m run or 1200m ski
L1: 45/35
L2: 105/75
L3: 155/115
CrossFit9 – CrossFit WOD
Skill
Pistol practice (No Measure)
10 minutes of practice
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2-
24 minute AMRAP:
30 single arm DB hang clean & jerk
30 pistol
30 russian KB swing
30 goblet squat
30 calorie echo bike or ski
L1: 10/5; Y/B
L2: 35/20+; G/Y
L3: 50/35; R/G