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170304

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CrossFit9 – WOD

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

170302

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CrossFit9 – WOD

Skill

20 Minutes

Metcon (No Measure)

3 Rounds:

Tricep Complex:

20 Tricep In-Out

20 Tricep Hammer

20 Tricep Round The World

20/side Tricep Pull-down
No prescribed weight, scale appropriately

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

400 M Row

20 Unbroken* Wallball

Max Rep DB Bench Press

*10 Burpee Penalty for breaks
Write DB weight in the comments.

Score for the workout is total DB reps

170228

By: 0

CrossFit9 – WOD

Skill

Toes-To-Bar (10-15 Minutes Practice)

L1: Kipping Practice

L2: Toes to Bar

L3: Toes to Bar with Medball

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

10 Shoulder to Overhead

100 Run

L1: 65/55

L2: 115/75

L3: 135/95
Rest 2 Minutes

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Max Calorie Row
Score is # of calories

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

10 HSPU

10 Back Squat

L1: 65/55

L2: 115/75

L3: 135/95

Rest 2 min

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

5 Muscle-up /10 ring dips

20 Wall ball

170227

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CrossFit9 – WOD

Skill

Metcon (Weight)

10 Minute EMOM

ODD: Power Clean (decreasing reps -10, 8, 6, 4, 2)

EVEN: Chest to Bar (increasing reps- 2, 4, 6, 8, 10)

L1: 75/55

L2: 135/95

L3: 155/105

Metcon

Metcon (Time)

4 Rounds:

30 *Double Under*

15 Thruster

Rest 1 min

L1: 45/35, DU attempts- NO SINGLES.

L2: 75/55

L3: 95/65, Unbroken DU- 10 burpee penalty each break.
Rest included in time

170225

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CrossFit9 – WOD

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

170223

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CrossFit9 – WOD

Skill

15 Minutes

Handstand Walk (*Wall Walk* *Wall-facing HS* *Free HS*)

Metcon

Metcon (Time)

For Time:

30 Calorie Ski

40 DU *

Rest 1 min

30 Calorie Bike

40 DU *

Rest 1 min

30 Calorie Row

*40 DU

L1: DU attempts, no singles. If you do singles, 800M Run Penalty.

L2: DUs

L3: DUs unbroken*

10 Burpee penalty for EACH time you break.
Include rest in total time

Finisher

Metcon (Weight)

4 sets:

20 DB bicep curls (10/10)

20 DB reverse fly

20 DB bent over row

40 tricep pull down with the band (20/20)