CrossFit9 – CrossFit WOD
Strength
Overhead Squat (5 x 5)
Modify to front squat
Metcon
Metcon (Time)
For Time
Buy In: 25 hollow rocks
3 Rounds
3 rope climbs
25 med ball cleans
25 kb swings
Cash Out: 800m run
Modify to front squat
For Time
Buy In: 25 hollow rocks
3 Rounds
3 rope climbs
25 med ball cleans
25 kb swings
Cash Out: 800m run
2 rounds x 1 minute each of:
Squats
Push-ups
Box jumps
KB Swing
Handstand Hold
Wall balls
Burpees
Double-unders / jump rope
Max Effort 800m Run
Starting from the top:
1) High hang
2) Hang
3) Floor)
For Time
30 box jump
12 clean and jerk
20 box jump
10 clean and jerk
10 box jump
8 clean and jerk
L1: 95/65+
L2: 135/95
L3: 165/115
Max Effort 800m Run
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20 Minute AMRAP
1000m bike erg
20 DB Bech Press
20 D-Balls Over Shoulder
100m Farmer Carry
For Time
3 Rounds:
30 cal row
30 push-ups
Rest 3 Minutes
3 Rounds:
30 cal bike erg
20 toes to bar
Rest 3 Minutes
3 Rounds:
30 yard sled push 135#/90# (one way p-lot)
10 ring muscle-ups
30 Minute Cap
Establish a heavy complex of:
1 Squat Clean
+ 1 Hang Squat Clean
+ 1 Front Squat
3 Rounds for time
100 Double Unders
20 Deadlifts
20 Burpees over bar
L1: 135/95
L2 185/125
L3 205/135
Max Effort 800m Run
5 rounds for time of:
15 Pull-Ups
15 Ring Dips
200m Run
Scale to:
Jumping pull-ups
Ring rows
Jumping ring dips
Stationary dips or push-ups
Any style
3 reps every minute OTM for 16 minutes.
L1: Technique focus
L2: 135+/ 95+
L3: 185+/ 125+
Level 2 + 3, work up in weight and note highest weight (and number of sets at that weight).
1000 M Row
75 Wall balls (20#/14#)
50 Pull-ups
*start wherever you want and complete the rest of the workout in order