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 or ski erg
15 hang power cleans
*if no machine available, perform air squats until one is free
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
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 or ski erg
15 hang power cleans
*if no machine available, perform air squats until one is free
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
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 or ski erg
15 hang power cleans
*if no machine available, perform air squats until one is free
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
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 or ski erg
15 hang power cleans
*if no machine available, perform air squats until one is free
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
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 or ski erg
15 hang power cleans
*if no machine available, perform air squats until one is free
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
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 or ski erg
15 hang power cleans
*if no machine available, perform air squats until one is free
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
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 or ski erg
15 hang power cleans
*if no machine available, perform air squats until one is free
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
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 or ski erg
15 hang power cleans
*if no machine available, perform air squats until one is free
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
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 or ski erg
15 hang power cleans
*if no machine available, perform air squats until one is free
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
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of two,
5 rounds for time:
400m run (together)
40 lateral burpee over bar
40 front rack lunges
200m farmers carry (100m each)
L1: 45/35; B/P
L2: 95/65; G/Y
L3: 135/95; R/G