CrossFit9 – WOD
Metcon
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CrossFit9 – WOD
Skill
Metcon (No Measure)
For Form, Not Time:
20 Bent Over Row
20 Seated DB or KB Press
20 Sec L-hold
20 Single Leg KB Deadlift (10/10)
L1: 45/35
L2: 75/55
L3: 95/65
Metcon
Metcon (Time)
3 Rounds For Time:
400 M Run (or 500 M Row + 10 burpees over the bar)
20 Bar Walking Lunges
20 Sumo Deadlift High Pull
L1: Kettlebell
L2: 75/55
L3: 95/65
CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
3 Shoulder to Overhead
L1: 45/35
L2: 135/95
L3: 185/125
Metcon
Metcon (AMRAP – Reps)
150 Wallball (20/14#)
90 Double Unders (or 90 Burpees)
Then…
AMRAP Ring Muscle Ups with remaining time.
Score = total reps in 15 minutes
CrossFit9 – 9Fit Bootcamp
Metcon
Metcon (Time)
8 Rounds:
100 M Run
10 Russian KB Swing (R/G)
20 Air Squat
L1: 6 Rounds
L2: 8 Rounds
L3: 10 Rounds, American KB
CrossFit9 – WOD
Skill
Overhead Squat (5 Rep Max)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
10 Back Squat
12 Calorie Bike
14 Pull-up
L1: 45/35
L2: 115/85
L3: 135/95
CrossFit9 – WOD
Skill
200 M Row (Time)
8 x 200M Row
1 Min Rest Between
Score is slowest 200M
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
11 Deadlift
13 Toes to Bar
15 Sit-up
L1: 95/65
L2: 185/125
L3: 225/155
CrossFit9 – WOD
Skill
Pistol practice (No Measure)
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
30 Minute AMRAP:
12 Burpees to plate
12 Hang DB power snatch
12 Air Squat
L1: 10/5+
L2: 35/20+
L3: 50/35
CrossFit9 – WOD
Skill
Handstand Walk (Practice)
Handstand Hold
Metcon
Metcon (Time)
4 Rounds:
1-Way Fast Sled Push (2×45/1×45)
15 Thruster 95/65 75/55 45/35
15 Pull-ups
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – WOD
Skill
Back Squat (7 x 4)
4 x 10 Hip Extension on GHD between sets
Metcon
Metcon (Time)
4 Rounds For Time:
10 Power Snatch
10 Calorie Bike
10 Burpees
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
24 Minute AMRAP:
5 Tire Flips
15 Single Arm DB OH Lunge L
15 Single Arm DB OH Lunge R
30 Medball Clean
30 Push-up
30 Sec L-hold
L1: 5/10
L2: 25/35 B/Y
L3: 35/50 Y/G