CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
Tabata (8 rounds: 20 sec work/10 sec rest)
1. assault, echo or ski
Rest 1 minute
2. slam ball
Rest 1 minute
3. KB lunge
Rest 1 minute
4. hanging knee raise or L-hold
rest 3-5 minutes
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
16 box jump
16 DB snatch (8/8)
16 ab roll out
16 sand bag clean
16 land mine squat
L2: 50/35
CrossFit9 – CrossFit WOD
Skill
Split Jerk (2 rep max)
From floor
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
400m run or 50 calorie row
40 TTB
30 deadlift
20 burpees
5/3 bar muscle up
L1: 95/75; 2:1 push-up or ring row
L2: 205/135; 5/3 bar muscle up
L3: 225/155; 10/7 bar muscle up
CrossFit9 – CrossFit WOD
Skill
Front Squat (1×10@50%; 1×8@60%; 1×6@70%; 2×4@75%; 2×2@85%)
Metcon
Metcon (Time)
4 rounds for time: (24 min time cap)
400m row
*15 hang power snatch
*25 wall ball
* unbroken. Every time you break, 4 burpees on spot.
L1: 45/35 or DB (15R/15L)
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
L1: 10 minute AMRAP:
10 dips
100m run
L2:
10 minute AMRAP:
2 ring M-up
100m run
L3: (10 min cap)
30 ring muscle-up for time
(Every time you break, 200m run)
Metcon
Metcon (Time)
For time:
Deadlift 10-9-8-7-6-5-4-3-2-1
T2B 1-2-3-3-5-6-7-8-9-10
Alternate movements
L1: 45/35 2:1 sit-up or candlestick
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Back Squat (1 rep max)
20 minutes to establish a 1 rep max
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
250m row (counts as 10 reps)
*15 thruster
2 rope climb
Rest 1 minute between each round (clock stays running)
*unbroken = 4 burpee over bar penalty for every break.
L1: 45/35 or DB
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
Tabata (8 rounds – 20 sec work/10 sec rest per movement)
1. box jump
2. bike erg or ski
3. goblet squat
4. KB swing
Rest 1 minute between each movement
14 minute AMRAP:
30 OH lunge with plate (15/side) 45/25
30 russian twist with plate
30 sec L-hold or 1 minute plank
30 burpees
200m run
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
EMOM 12:
Complex:
1 power clean
2 front squat
3 SH2OH
L1: 45/35 or DB+
L2: 95/65+
L3: 135/95+
Rest 5 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
5 pull-up
10 push ups (hand release)
15 sit-up
L1: jumping or ring row
L3: strict pull-ups
CrossFit9 – CrossFit WOD
Skill
Metcon (Time)
3 rounds:
400m run
Score = slowest
Rest 3 minutes between
Metcon
Metcon (Time)
4 rounds for time: (27 min cap)
500m row or 350m ski
35 wall ball
12 hang power clean
L1: 45/35
L2: 115/85
L3: 155/115
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
32 minute AMRAP:
Teams of 2 –
12 SH2OH
15 KB swing
20 burpees
50 air squat
L1: 45/35; Y/B
L2: 105/75; G/Y
L3: 135/95; R/G
CrossFit9 – CrossFit WOD
Skill
Split Jerk (5 x 2)
From floor
Metcon
Metcon (Time)
5 rounds for time:
200m run
15 box jump
12 deadlift
L1: 95/55
L2: 205/135
L3: 225/155