CrossFit9 – CrossFit WOD
Strength
Deadlift (5 x 5)
Metcon
Metcon (Time)
For time:
2 rounds of:
10 snatches (135/95)
12 bar-facing burpees
12 toes to bar
Straight into…
2 rounds of:
10 snatches, (95/65)
12 bar-facing burpees
12 toes to bar
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
3 rounds:
15 scap push-ups
15 banded tricep push-downs (per arm)
10 plate trap eccentrics w/ 3 sec negative
CrossFit9 – CrossFit WOD
Strength
Deadlift (5 x 5)
Metcon
Metcon (Time)
For time:
2 rounds of:
10 snatches (135/95)
12 bar-facing burpees
12 toes to bar
Straight into…
2 rounds of:
10 snatches, (95/65)
12 bar-facing burpees
12 toes to bar
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
3 rounds:
15 scap push-ups
15 banded tricep push-downs (per arm)
10 plate trap eccentrics w/ 3 sec negative
CrossFit9 – CrossFit WOD
Strength
Strength (Weight)
5 sets:
10 alternating back-rack reverse lunges
300-meter jog
100-meter run
Rest ~2:00 between sets.
Note: jog a 400m. At the 200m on the way back – finish with a fast pace
Metcon
Metcon (Time)
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
1,000/800 meter row
20-25 minutes
CrossFit9 – CrossFit WOD
Strength
Strength (Weight)
5 sets:
10 alternating back-rack reverse lunges
300-meter jog
100-meter run
Rest ~2:00 between sets.
Note: jog a 400m. At the 200m on the way back – finish with a fast pace
Metcon
Metcon (Time)
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
1,000/800 meter row
20-25 minutes
Push-ups – Accessory
Push-ups – Eccentrics (Checkmark)
3 x 3 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Strength
Strength (Weight)
5 sets:
10 alternating back-rack reverse lunges
300-meter jog
100-meter run
Rest ~2:00 between sets.
Note: jog a 400m. At the 200m on the way back – finish with a fast pace
Metcon
Metcon (Time)
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
1,000/800 meter row
20-25 minutes
Push-ups – Accessory
Push-ups – Eccentrics (Checkmark)
3 x 3 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Strength
Strength (Weight)
5 sets:
10 alternating back-rack reverse lunges
300-meter jog
100-meter run
Rest ~2:00 between sets.
Note: jog a 400m. At the 200m on the way back – finish with a fast pace
Metcon
Metcon (Time)
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
1,000/800 meter row
20-25 minutes
Push-ups – Accessory
Push-ups – Eccentrics (Checkmark)
3 x 3 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Strength
Strength (Weight)
5 sets:
10 alternating back-rack reverse lunges
300-meter jog
100-meter run
Rest ~2:00 between sets.
Note: jog a 400m. At the 200m on the way back – finish with a fast pace
Metcon
Metcon (Time)
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
1,000/800 meter row
20-25 minutes
Push-ups – Accessory
Push-ups – Eccentrics (Checkmark)
3 x 3 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Strength
Strength (Weight)
5 sets:
10 alternating back-rack reverse lunges
300-meter jog
100-meter run
Rest ~2:00 between sets.
Note: jog a 400m. At the 200m on the way back – finish with a fast pace
Metcon
Metcon (Time)
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
1,000/800 meter row
20-25 minutes
Push-ups – Accessory
Push-ups – Eccentrics (Checkmark)
3 x 3 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Strength
Strength (Weight)
5 sets:
10 alternating back-rack reverse lunges
300-meter jog
100-meter run
Rest ~2:00 between sets.
Note: jog a 400m. At the 200m on the way back – finish with a fast pace
Metcon
Metcon (Time)
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
1,000/800 meter row
20-25 minutes
Push-ups – Accessory
Push-ups – Eccentrics (Checkmark)
3 x 3 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Strength
Strength (Weight)
5 sets:
10 alternating back-rack reverse lunges
300-meter jog
100-meter run
Rest ~2:00 between sets.
Note: jog a 400m. At the 200m on the way back – finish with a fast pace
Metcon
Metcon (Time)
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
1,000/800 meter row
20-25 minutes
Push-ups – Accessory
Push-ups – Eccentrics (Checkmark)
3 x 3 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep