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170331

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CrossFit9 – WOD

Skill

Metcon (No Measure)

20 Minute EMOM:

1. 100 M Run

2. 10 Slam Ball

3. 5/3 Muscle Up Attempt

4. 5 Bench Press

5. 20 Double Unders

L1: 10 Ring Dips; 115/45, 10 DU

L2: MU Attempt, 155/75, 20 DU

L3: Muscle Up, 185/85, 30 DU

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

30 DB Bicep Curl (15/15)

20 Bent Over Row

10 DB Burpee Deadlift

L1: 65/45

L2: 75/55

L3: 95/65

170325

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CrossFit9 – WOD

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap

170323

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CrossFit9 – WOD

Skill

Clean Complex

Power Clean +

Hang Squat Clean +

High Hang Squat Clean

Metcon

Metcon (Time)

30 – 20 – 10

Dumbbell Bench Press

Bicep Curl with Bar

Box Step-up with Bar

Weighted Good Morning with Bar

Bar Movements:

L1: 35/15

L2: 45/35

L3: 75/45

DB Movements:

L1: 40/20+

L2: 50/35+

L3: 65/45+

Finisher

Metcon (No Measure)

For Time:

L1: 1000 M Row

L2: 800 M Run, 30 Mountain Climber

L3: 800 M Run with Vest, 40 Mountain Climber

170322

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CrossFit9 – WOD

Metcon

30 Minute Time Cap (Not including finisher)

Metcon (Time)

4 Rounds:

5 Tire Flip

100 M OH KB carry or DB

20 pull-up (ring row or bar row pull-up)

30 Box Jump

40 Air Squat

500 M Row

L1 = 3 rounds , Ring Row or Bar Row Pull

Finisher

4 Rounds:

30 sec L hold (L1: plank 1 min)

15 V-sit

30 Mountain climber