CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Irma Together:
Teams of 2 – 30 Minute AMRAP:
5 Pull-up
10 Burpees
15 Air Squat
Only one person works at a time
*Must tag back and forth*
CrossFit9 – WOD
Skill
Metcon (Weight)
EMOM 12 Minutes:
ODD: 2/1 Bar Muscle Up
EVEN: 3 Squat Clean
L1: 45/35, jumping
L2: 135/95, 2/1
L3: 185/12, 5/3
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
300 M Row
20 Russian twist with ball (20/14) *feet off ground*
10 Shoulder to Overhead
L2: 95/65
CrossFit9 – WOD
Skill
Front Squat (2×10@50%, 2×8@60%, 2×6@70%, 1×4@80%, 1×2@90%)
Metcon
Metcon (AMRAP – Rounds)
3 Rounds:
3 Minute AMRAP:
5 Power Snatch
10 Wallball
Rest 2 minutes between each round
Score = complete rounds
*You may restart where you left off in the previous AMRAP*
L1: 45/35
L2: 95/65
L3: 115/75
CrossFit9 – WOD
Metcon
Metcon (Time)
2 Rounds For Time:
400 M Run
50 Sit-up
40 Push-up
30 Goblet Squat (R/G)
20 Bar Roll out
10 Front Rack Lunges (10/10) R/L
L2: 135/95
CrossFit9 – WOD
Skill
Clean Complex (1 Rep Max)
1 Power Clean
+ 2 Front Squats
Metcon
Metcon (Time)
3 Rounds:
15 Thuster
15 Pull-up
400 M Run
L1: 45/35
L2: 95/65
L3: 115/75
CrossFit9 – WOD
Skill
Split Jerk (6 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
24 DB Push Press
18 Sit-up
12 Calorie Row
L1: 10/5+
L2: 35/20+
L3: 50/35+
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 3:
30 Minute AMRAP:
10 Calorie Row
10 Box Jump
10 Shoulder to Overhead
L1: 45/35+
L2: 135/95
L3: 165/125
*as relay*
CrossFit9 – WOD
Skill
Back Squat (7 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
10 Power Snatch
12 Front Rack Lunge
14 Burpees Over Bar
L1: 45/35
L2: 75/55
L3: 95/65; OH Lunge
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
1 Power Clean
1 Squat Clean
*in same minute*
L1: 45/35+
L2: 135/95+
L3: 185/125+
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
10 Toes to Bar
10 Calorie Bike
10 Push-up
10 KB Swing
L2: R/G Russian
L3: R/G American
CrossFit9 – WOD
Skill
Turkish Get Up (10 x 1 (L + R = 1))
Metcon
Metcon (Time)
10 Rounds:
100 M Run
6 Strict Pull-up (no kipping)
8 Burpees
L1: 12 Ring row or Jumping pull-up