CrossFit9 – CrossFit WOD

Gymnastics

Gymnastics (AMRAP – Reps)

12 Minute EMOM

Odd: 8/8 DB Bent over row

Even: 5-15 Chest to Bar Pull Up

Rest
L1: Jumping C2B

L2: 35/25 +

L3: 50/35 +

Metcon

Metcon (Time)

3 Rounds for time

75 Double-unders

50 Air Squats

10 Hang Power Snatch
Score: Time

L1: 45/35; 50 jump rope

L2: 95/65

L3: 135/95

Extra Accessory

Core Stability (Checkmark)

Side plank lateral raise

3 x 12/side

No rest between sets and sides

()

CrossFit9 – CrossFit WOD

Weightlifting

Back Squat (1 x 8 @65%
1 x 6 @75%
2 x 4 @80%
Rest 2-3 minutes between sets
)

Metcon

Metcon (AMRAP – Reps)

4 rounds (45s work/15s rest)

Overhead plate sit ups

Handstand Push-Ups or HS Hold

Front Rack Lunges

Ski Cals
L1: bodyweight; push-up

L2: 75/55; 35/25 plate

L3: 95/65; 45/35 plate

CrossFit9 – CrossFit WOD

Metcon

Team WOD (Time)

In teams of Two:

30 Minute AMRAP

800m Partner Run

30 power snatches

30 burpee over bar

30 weighted sit ups

30 push-ups

30 cal ski
L1: 45/35

L2: 75/55

L3: 95/65

CrossFit9 – CrossFit WOD

Skill

Skill (Distance)

EMOM 10 minutes

Odd: 30 seconds Handstand hold

Even: Max Cal Echo Sprint in 30 sec

Metcon

Metcon (Time)

For Time

21-15-9

Thrusters

Box jumps

Row Cals
Score: Time

Extra Accessory

Midline (Checkmark)

100 D-Ball Marches (50/50)

2 sec pause per step

CrossFit9 – CrossFit WOD

Weightlifting

Snatch (5 x 1 @90%
Rest as needed between reps)

Score: Weight

Metcon

Metcon (Time)

For time

1000m Row

30 Deadlifts

50 Pull ups

800m run
Score: Time

Extra Accessory

Core Stability (Checkmark)

Paloff press

3 x 10 per side

CrossFit9 – CrossFit WOD

Weightlifting

Front Squat (5 x 1 @90%
Rest as needed between reps
)

Score: Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

20 DB Snatch (10/10)

20 Wall balls

60 Double Unders
Score: Rounds & Reps

L1: 15/10 +; 10/8; single under

L2: 35/25 +

L3: 50/35 +;

Extra Accessory

Metcon (No Measure)

Accumulate 100 hollow rocks

Every time you break, perform 15 arch rocks

CrossFit9 – CrossFit WOD

Weightlifting

Weightlifting (Weight)

5 Sets of Complex:

1 Clean

1 Hang Clean

1 Jerk

Metcon

Metcon (Time)

5 rounds For time

200m Run

12 Hang Cleans

6 Ring muscle-ups
TC: 15 minutes

Score: Time

L1: 6 dips

L2: Jumping muscle ups

L3: 6 muscle ups

Extra Accessory

Push Press (1 x 5 @ 70%
1 x 5 @ 75%
3 x 5 @ 80%
Rest 2-3 minutes between sets)

CrossFit9 – CrossFit WOD

Gymnastics

Gymnastics (Checkmark)

5 sets

10-20 Banded Triceps extension @fast to full extension

5 Handstand Push-ups

Rest 2 minutes between sets
L1: 10 tricep extension; 10 push-ups or incline push-ups

L2:

10 Banded Triceps extension

5 HSPU

L3: 5 strict with deficit

Metcon

Metcon (Time)

6 rounds for time

7 Toes to bar

14 DB Step-ups
TC: 14 minutes

Score: Time

L1: 7 partial ROM T2B straight leg; bodyweight step ups

L2: 35/25; 7 T2B

L3: 50/35; 14 T2B

Extra Accessory

Weightlifting Accessory (Weight)

Clean Pull

3 x 5 @90%

1 x 4 @90%+

Rest 2-3 minutes between sets

()

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two:

30 Minute AMRAP

1000/750m Row (split)

50 Dual DB/KB Deadlifts

50 Push-Ups

50 Dual DB/KB Front Squats

50 DB Sit-Ups or GHD Sit-Ups

100m Run (per person)
L1: 2×15/10lbs; 800m/650m

L2: 2×35/25lbs+

L3: 2×50/35lbs+

CrossFit9 – CrossFit WOD

Front Squat (Weight)

Front squat 1 & 1/4

6 x 1
Scaling Options

6 x 2 Front Squats

()

Metcon

Metcon (Time)

2 rounds for time

200m Sled Pull

75 Wall balls

50 Toes to bar
TC: 22 minutes

Score: Time

L1: 8/6 lbs; 50 WBs, 35 V-Ups; 1 plate

L2: 14/10 lbs; 2 plates

L3: 20/14 lbs; 3+ plates