CrossFit9 – CrossFit WOD
Skill
18-20 minutes
Push Jerk (6 x 3)
3 x 12 bicep curls
Metcon
Metcon (AMRAP – Rounds)
5 x 3 minute AMRAP:
3 DB Front Squat
3 DB SH2OH
3 Box Jump Overs
6 DB Front Squat
6 DB SH2OH
6 Box Jump Over
9
9
9
Pick up where you left off, continue increasing by 3.
Rest 1 minute between rounds
L1: 25/15+
L2: 35/25+
L3: 50/35+
Score = completed rounds
CrossFit9 – CrossFit WOD
Skill
18-20 minutes
Front Squat (6 x 3)
Accessory: 3 x 20 (each side) lateral banded walks
Metcon
Metcon (Time)
OPEN PREP
15 minute AMRAP:
2*4*6*8*10*12*etc
Deadlifts
Wall walks
*250m bike erg sprint or 100m sprint
L1: 95/65; 2:1 inch worms with push-up
L2: 225/155
L3: 275/185
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
30 minute AMRAP:
400m run (together)
30 power snatches
50 push-ups
70 sit-ups
90 air squats
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Compare to 180125
Metcon (Weight)
20 minute EMOM:
3 Power Clean
2 Front Squat
1 Shoulder to Overhead
L1: 45/35+
L2: 95/65+
L3: 135/95+
Metcon
Metcon (AMRAP – Rounds)
8 minute AMRAP:
2-4-6-8-10-etc
KB Swing
Wallball (20/14#)
Increase reps by 2 until time elapses
L1: B/P
L2: R/G – Russian
L3: R/G – American
Score = last complete round total
Example: 8 KB Swing + 8 Wallball = 16
CrossFit9 – CrossFit WOD
Skill
18-20 minutes
Bench Press (5 x 5)
Accessory: 3 x 15 Banded tricep pushdowns
Metcon
Metcon (Time)
3 rounds for time:
100 double unders
50 single arm alt DB snatch
25 pull-ups
L1: 25/15+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
Complete as many as possible in 35 minutes: (In any order)
1. 400m sled pull
2. 50 calorie echo bike
3. 400m D-ball carry
4. Work up to 1RM power snatch
5. 1 mile run
L2: Complete 4/5
L3: Complete all 5
400 M Sled Pull (Time)
Max Effort 400 M Sled Pull (Bodyweight)
50 calorie echo bike (Time)
for time
400M D-Ball Carry (Time)
Run-Walk 400M as quickly as possible with D-Ball
L1: 40/30+
L2: 50/40+
L3: 70/60+
Power Snatch (Today’s 1RM)
1-Mile Run (Time)
Max Effort 1-Mile Run
CrossFit9 – CrossFit WOD
Skill
18-20 minutes
Front Squat (5 x 4)
Accessory: 3 x 10 single leg deadlift (per leg)
Metcon
Metcon (Time)
5 rounds for time:
12/10 calorie echo bike
10 deadlifts
3/2 ring muscle ups
L1: 95/65; 5-10 dips
L2: 205/135
L3: 225/155; 5/3 ring muscle-ups
CrossFit9 – CrossFit WOD
Skill
18-20 minutes
1A: Strict Press (4 x 3)
1B: 3 x 10 single arm high pull
2: Pendlay Row (3 x 8)
Metcon
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2…
28 minute AMRAP:
400m run
20 pistols
30 sumo deadlift high pulls
40 push-ups
50 box jumps
L1: 45/35
L2: 75/55
L3: 95/65
Finisher
5 Minute Ski Test (AMRAP – Reps)
As many calories as possible in 5 minutes.
CrossFit9 – CrossFit WOD
Strength
18-20 minutes
Back Rack Reverse Lunge (4 x 7R/7L*)
*Complete all reps on weaker side first, then stronger side
Accessory: 3 x 15 frog pumps
Metcon
Metcon (AMRAP – Rounds)
4 x 4 minute AMRAP:
15 toes to bar
12 bar facing burpees
10 hang power snatches
Rest 90 seconds between AMRAPs.
L1: 45/35
L2: 95/65
L3: 105/75
Start where you leave off. Score = total completed rounds