CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
12 minute EMOM:
1 power snatch
+ 1 hang power snatch
Work your way up to a heavy complex
Metcon
Metcon (Time)
3 rounds for time:
200m sled pull
25 sit-ups
12 bench press
5/3 ring muscle ups
L1: 45/35; 10 ring dips; jumping muscle ups
L2: 95/65; 3×45/2×45
L3: 135/95; 4×45/3×45
CrossFit9 – CrossFit WOD
Skill
Back Rack Reverse Lunge (4 x 8R/8L)
Complete all reps on weaker side, then repeat on stronger side
Accessory: 3 x 15 frog pumps
18-20 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
350m row or ski
15 deadlifts
20 single-leg squats, alternating
L1: 40 air squats; 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
18-20 minutes
1A: Strict Press (3 x 4)
3 x 8 single arm high pull between sets of strict press
1B: Pendlay Row (3 x 10)
Then, complete pendlay row
Metcon
Metcon (Time)
For time:
1*2*3*4*5*6*7*8*9*10
Burpee box jumps
Hang power clean
*6 toes to bar
L1: 45/35
L2: 115/85
L3: 155/105
CrossFit9 – CrossFit WOD
Skill
Front Squat (4 x 8)
Accessory: 3 x 10 DB stiff legged deadlift
18-20 minutes
Metcon
Metcon (AMRAP – Reps)
5 x 1 minute AMRAP:
1. Calorie echo bike or ski
2. Thrusters
3. KB swings
4. Rest
L1: 45/35; Y/B
L2: 75/55; G/Y
L2: 95/65; R/G
Score = total reps
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
“The Grinch”
25 minute AMRAP:
400m Who Hash Dash
12 Wallow in Self Pity Wallballs (20/14#)
25 DB Present Snatches
400m Cindy Lou Ski
12 Stare into the Abyss Ab Rollouts
25 Roast Beast Box Jumps
Finisher:
Grow your heart by 3 sizes,
AMRAP Wall slunks (walks) in 3 minutes.
L1: 25/15+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Skill
Sled Push (In 18 minutes)
Heaviest Possible One Way
Metcon
Metcon (Time)
For time:
Buy-in (or cash out): *1000 row
3 rounds:
15 back squat (floor or rack)
15 burpee to target
Cash out (or buy in): *60/40 calorie bike erg**
L1: 95/65 or G-sq
L2: 155/105+
L3: 205/155+
**damper 6-8 at 80+ RPMs
CrossFit9 – CrossFit WOD
Skill
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
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
CrossFit9 – CrossFit WOD
Skill
Front Squat (4 x 10)
Accessory: 3 x 10 single leg deadlift per side
18-20 minutes
Metcon
Metcon (Time)
For time:
50 air squats
21 clean & jerk
50 air squats
15 clean & jerk
50 air squats
9 clean & jerk
50 air squats
L1: 45/35
L2: 95/65; 135/95; 165/115
L3: 115/85; 155/105; 185/125
CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 5)
Accessory: 3 x 12 KB bent over row
Metcon
Metcon (Time)
5 rounds for time:
50 double unders
12 overhead squats
3/2 ring muscle ups
L1: 45/35; 10 ring dips
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
12 Days of Christmas (Time)
1 Rope climb
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Sit-ups
8 KB swings
9 Pull-ups
10 Calorie bike or ski
11 Toes to bar
12 D-ball to shoulder
First, do one rope climb. Next, do two power cleans, then one rope climb. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB; 2:1 ground to standing
L2: 75/55
L3: 95/65