CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 3)
Accessory: One-arm DB row 3 x 12 per side
Metcon
Metcon (Time)
6 rounds for time:
10 deadlifts
10 pull-ups
10 ab roll-outs (barbell or ab roller)
100m run
L1: 95/65
L2: 205/135
L3: 225/155; 5/3 bar muscle up
CrossFit9 – CrossFit WOD
Skill
Pistol practice (No Measure)
Spend 15 minutes practicing lateral step-ups/ step-downs; shrimp squats; single leg box squats; etc
Metcon
Metcon (Time)
For time:
21*15*9*6*
Back squat
Calorie echo bike or ski
*200m unbroken sled pull (half of class will start with sled pull, other half will start sled pull after round of 21). Every athlete must complete four sled pulls.
**If waiting for a sled, pass time with burpees.
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
30 minute AMRAP:
50 double unders
40 wallballs (20/14#)
30 KB swings
20 ring dips
10 rope climbs
L1: B/P; 2:1 ground to standing
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Skill
Strict Press (4 x 4)
Accessory:
Strict Pendlay Row
4 x 8-10
Metcon
Metcon (Time)
For time:
1 mile run
30 hang squat cleans
10 wall walks
L1: 45/35; handstand hold, partial wall walks
L2: 95/65
L3: 135/95; 15 wall walks
CrossFit9 – CrossFit WOD
Skill
Front Squat (6 x 2)
Accessory: 3 x 10 deficit calf raises (on plate)
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
12 calorie ski or row
12 burpees over bar
Max power snatches
Rest 1 minute between AMRAPs.
L1: 45/35
L2: 75/55
L3: 95/65
Score = total # of snatches
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
25 minute AMRAP:
40 calorie echo bike
40 front rack lunges
20 strict pull-ups
40 calorie ski
40 thrusters
L1: 45/35
L2: 95/65
L3: 115/85
Finisher
800m Run (Time)
Max Effort 800m Run
CrossFit9 – CrossFit WOD
Skill
Push Jerk (6 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
400m run
12 bench press
20 sit-ups
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Tempo Deadlift (5 x 5)
Explosive up
1 count pause at top
3 count down
1 count pause at bottom
3 x 10 (per leg) shrimp squat or single leg squat (pistol)
Metcon
Metcon (Time)
6 rounds for time:
4 power cleans
8 handstand push-ups
12 toes to bar
L1: 45/35
L2: 115/85
L3: 165/115
CrossFit9 – CrossFit WOD
Metcon
Nautical Nancy (Time)
5 rounds for time:
500m row
15 overhead squat (95#/65#)
Finisher
Metcon (AMRAP – Reps)
2 rounds for time:
1:00 single leg sit-up (R)
1:00 single leg sit-up (L)
1:00 bicep curls
1:00 lying leg raises
1:00 wall-sit (L3: weighted wallsit)
Rest 1 minute between rounds
CrossFit9 – CrossFit WOD
Skill
Back Rack Lunge (4 x 7 (per leg))
Accessory: 3 x 10 single leg deadlift (per leg)
Metcon
Metcon (Time)
For time:
14 minute AMRAP:
2*4*6*8*10*12*14*
Devil press
Wallballs (20/14#)
*250m bike erg
L1: 15/10+
L2: 35/25+
L3: 50/35+