CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
12 minute EMOM:
2 split jerks
Metcon
Metcon (Time)
4 rounds for time:
12/10 calorie echo bike or 14/12 calorie ski
12 front squats
12 pull-ups
L1: 45/35
L2: 115/85
L3: 115/85; 5 rounds
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (6 x 3)
3 Count Descent
2 Count Hold
Fast Ascent
Accessory: 3 x 10 single leg deadlifts per leg
Metcon
Metcon (AMRAP – Reps)
For time:
800m run
60 box jumps
40 sumo deadlift high pull
15/10 ring muscle ups
L1: 45/35; ring dips or 2:1 push-ups
L2: 95/65
L3: 115/85
Metcon (AMRAP – Reps)
For time:
800m run
60 box jumps
40 sumo deadlift high pull
20/14 ring muscle ups
L1: 45/35; ring dips or 2:1 push-ups
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
25 minute AMRAP:
40 back rack lunges
20 toes to bar
40 calorie row
20 devil press
L1: 45/35; 15/10+
L2: 75/55; 35/25+
L3: 115/85; 50/35+
CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 2)
Accessory: 3 x 12 banded bent over rows
()
Metcon
Metcon (Time)
10 rounds for time:
5 squat cleans
10/8 calorie echo bike or 12/10 calorie ski
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Handstand Practice (15 minutes to practice)
Get upside down!
Wall handstands
Stationary handstands
Handstand push-ups
Handstand walks
Metcon
Metcon (Time)
For time:
21 hang power snatches
200m run
21 burpees over bar
200m run
15 hang power snatches
200m run
15 burpees over bar
200m run
9 hang power snatches
200m run
9 burpees over bar
200m run
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
4 rounds for time:
3 rope climbs
15 KB swing
21 calorie ski or echo bike
100m farmer carry
L1: B/P; 2:1 ground to standing
L2: G/Y
L3: R/G; legless
CrossFit9 – CrossFit WOD
Skill
Front Rack Lunge (5 x 6 (per leg))
Accessory: 3 x 15-20 frog pumps
()
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP:
Buy-In: 400m run
Max rounds of:
12 back squats (105/75)
12 chin over bar pull-ups
Rest 2 Minutes
5 minute AMRAP:
Buy-In: 400m run
Max rounds of:
9 back squats (115/85)
9 chest to bar pull-ups
Rest 2 Minutes
5 minute AMRAP:
Buy-In: 400m run
Max rounds of:
6 back squats (135/95)
6/4 bar muscle ups
L1: 45/35; 75/55; 95/65; ring rows or jumping pull-ups
L2: 105/75; 115/85; 135/95
L3: 115/85; 135/95; 165/115
CrossFit9 – CrossFit WOD
Skill
Push Press (3 x 3)
Accessory: 3 x 12 banded face pulls
Push Jerk (3 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
500m row
15 deadlifts
5 wall walks
L1: 95/65; 5 inchworms with push-up or scaled height wall walks
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2…
22 minute AMRAP:
2*4*6*8*10*12*14 etc
hang squat cleans
push-ups
*200m run together
L1: 45/35
L2: 95/65
L3: 135/95; handstand push-ups
Finisher
Metcon (AMRAP – Reps)
8 minute AMRAP:
20 quadruped shoulder taps (20R/20L)
20 alternating v-ups
20 sit-ups
CrossFit9 – CrossFit WOD
Skill
Romanian Deadlift (4 x 10)
https://youtu.be/GZAKFRNtxLY
Accessory: Deficit calf raises (off 45# plate or short box) 3 x 15
Metcon
Metcon (AMRAP – Rounds)
4 rounds for time:
1000m bike erg or 20 calorie echo bike
14 D-ball to shoulder
14 D-ball squat
14 lateral leg raises over D-ball
L1: 40/30+
L2: 75/50+
L3: 80/60+