CrossFit9 – WOD
Skill
Bench Press (6 x 3)
Reverse Fly 4 x 10
Metcon
Metcon (Time)
5 Rounds:
10 Calorie Bike
10 Power Clean
10 Bar-over Burpees
L1: 45/35
L2: 135/95
L3: 165/125
18 Minute Cap
CrossFit9 – WOD
Metcon
Metcon (Time)
Team of 2:
3 Rounds:
1000 M Row
100 Air Squat
50 Shoulder to Overhead
4-Way Sled Push
L1: 45/35
L2: 95/65
L3: 115/75
CrossFit9 – WOD
Skill
Handstand Walk (Practice 20 Minutes)
Metcon
Metcon (Time)
3 Rounds For Time:
200 M Farmer Carry
3 Rope Climb
15 Burpees
15 Ring Dips
15 GHD (2:1 sit-up)
L1: 2:1 Ground to Standing, B/P
L2: G/Y
L3: Legless, R/G
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
ODD: 8 Overhead Squat
EVEN: 12 Box Jump
L1: 45/35
L2: 95/65
L3: 135/95
Metcon
Metcon (Time)
3 Rounds:
20 DB Power Clean
20 Pull-up
20 DB Shoulder to Overhead
L1: 15/5+
L2: 35/20+
L3: 50/35+
CrossFit9 – WOD
Metcon
Metcon (Time)
3 Rounds:
400 M Run
30 KB Swing
30 Toes to Bar
30 Wallball
L1: any less than R/G
L2: Russian R/G
L3: American R/G
CrossFit9 – WOD
Skill
Metcon (Time)
10 Rounds:
100 M Sprint
1 minute rest between
Metcon
Metcon (Time)
5 Rounds:
3 Muscle-up (6 dips)
6 Squat Clean
30 Double Under
L1: 45/35
L2: 95/65
L3: 155/105
CrossFit9 – WOD
Skill
Strict Press (3 x 7)
Push Press (3 x 5)
Metcon
Metcon (Time)
4 Rounds:
15 Calorie Row
12 Power Snatch*
9 Burpees
*unbroken; 100 M Run each break
L1: 45/35
L2: 75/55
L3: 96/65
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3:
30 Minute AMRAP:
10 Burpees
12 Box Jump Over
15 KB Swing
L1: B/P
L2: G/Y
L3: R/G
*One athlete at a time
The other two athletes must be behind the cone. Must touch in.
Example: Athlete 1 would perform:
10 Burpees
12 Box Jump Over
15 KB Swing
Then run back and switch partners.
CrossFit9 – WOD
Skill
Bench Press (1 x 10 @ 50%, 1×8 @ 60%, 2 x 6 @ 70%, 2 x 2 @ 80%)
Metcon
Metcon (AMRAP – Reps)
Tabata (20 sec on, 10 sec off for 8 rounds – 4 minutes per movement)
1. Deadlift
Rest 1 Minute
2. Calorie Row
Rest 1 Minute
3. Handstand Push-up
Rest 1 Minute
4. Air squat
Score = reps
L1: 135/95
L2: 205/135
L3: 225/155
CrossFit9 – WOD
Skill
Bar Muscle-up Practice Then…
Bar Muscle-ups (2 Minutes Max Reps)
Metcon
Metcon (Time)
4 Rounds:
10 Overhead Squats
30 Double Unders (no singles)
Rest 1 Minute
L1: 45/35
L2: 95/65
L3: 115/85
Score is time for slowest round