CrossFit9 – CrossFit WOD
Strength
Front Squat (4 x 8-10 reps)
Accessory: 3 x 12 tempo banded glute bridge
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
35 double unders
15 overhead squats
15 pull-ups
L1: 45/35
L2: 75/55
L3: 95/65
Finisher
Sit-ups (100)
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
Partner A: 30 sumo deadlift high pull
Partner B: Max calorie echo bike
90 seconds rest
8 minute AMRAP:
Partner A: 30 hang power cleans
Partner B: Max calorie ski
90 seconds rest
8 minute AMRAP:
Partner A: 30 thrusters
Partner B: Max calorie bike erg
90 seconds rest
8 minute AMRAP:
Partner A: 400m run
Partner B: Max bar-facing burpees
Partner A works, while partner B completes max reps, then partners switch until time elapses.
L1: 45/35
L2: 95/65
L2: 115/85
CrossFit9 – CrossFit WOD
Strength
Death by Toes-to-Bar
15 Minute EMOM:
1st Min- 1 T2B
2nd Min- 2 T2B
Increase by 1 rep each minute til 15.
Metcon
Metcon (Time)
3 rounds for time:
200m farmer carry
15 back squat
500m row
L1: 95/65; B/P
L2: 115/85, G/Y
L3: 185/135; R/G
CrossFit9 – CrossFit WOD
Weightlifting
Clean and Jerk (14 minute EMOM)
Work your way up to a heavy single C+J
Metcon
Metcon (Time)
8 rounds for time:
4 deadlifts
8 handstand push-ups
35 double unders
L1: 96/65; push-ups or pike push-ups
L2: 225/155
L3: 255/185
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
40 calorie bike erg or echo
30 wallballs (20/14#)
20 box jumps
10 ring dips
3 rope climbs
L1: 2:1 ground to standing
L2: 3 rope climbs or 1 legless
L3: 5 rope climbs or 3 legless
CrossFit9 – CrossFit WOD
Strength
Strict Press (4 x 3-5)
Pendlay Row (3 x 8-10)
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
12 calorie ski or row
12 power snatches
Max burpees over bar
Rest 1 minute between AMRAPs.
L1: 45/35
L2: 96/65
L3: 115/85
Score = total # of burpees
CrossFit9 – CrossFit WOD
Strength
Back Squat (20 minutes to find today’s 1RM)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In Teams of 2, relay style…
15 minute AMRAP:
2 wall walks or 4 inch worms with push-up
10 box jump overs
14 DB snatches
Rest 2-3 minutes
15 minute AMRAP:
100m run
12 pistols or 25 air squats
14 KB swings
L1: 25/15; B/P; inchworms
L2: 35/25; G/Y
L3: 50/35; R/G
CrossFit9 – CrossFit WOD
Strength
Carry Complex (Time)
SKILL
3-4 Rounds:
100m farmer carry
100m front rack carry
100m single arm OH carry (50m R/50m L)
(Try to go unbroken within the round)
Rest 1 minute between rounds
L1: B/P
L2: Y/B
L3: G/Y
20 minute cap
Metcon
Metcon (Time)
For time:
21*15*9*6*3
Power snatch
Toes to bar
*= 50 double unders
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Strength
Deadlift (4 x 3-5)
Accessory: 3 x 12 rower in-outs
Metcon
Metcon (Time)
3 rounds for time:
500m row
15 power cleans
10/6 strict pull-ups
200m sled pull
L1: 45/35; rack pull-ups
L2: 105/75; 3/2×45 lb
L3: 155/105; 4/3x45lb