220304

CrossFit9 – CrossFit WOD

Skill

Back Rack Reverse Lunge (4 x 8 (per leg))

Accessory: 3 x 40-60 second banded clam shell hold

Back Rack Reverse Lunge (4 x 8 (per leg))

Accessory: 3 x 40-60 second banded clam shell hold

Metcon

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 155-lb Barbell

M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 155-lb Barbell

M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here

CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 95-lb Barbell, may step over on burpees

M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here

220303

CrossFit9 – CrossFit WOD

Strength

18 minute cap

Bench Press (6 x 3)

Accessory: 3 x 10 bent over row per side

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

350m row

14 single arm DB hang clean and press

20 suitcase step-ups (10R/10L)

L1: 25/15+

L2: 35/25+

L3: 50/35+

220302

CrossFit9 – CrossFit WOD

Skill

Muscle-up Practice (No Measure)

15 minutes of practice.

Parallette drills, low and high ring drills, floor drills.

Metcon

Metcon (Time)

2 rounds for time:

800m run

15 squat cleans

8/6 ring muscle ups

L1: 45/35; 15 dips

L2: 95/65

L3: 135/95

220301

CrossFit9 – CrossFit WOD

Strength

18 minutes to achieve

Strict Press (Find today’s 1 rep max, followed by 3 x 5 at 75%)

Accessory: 3 x 10 banded lat pull-down

Metcon

Metcon (Time)

Buy in: 20 calorie echo bike or 30 calorie ski

5 rounds for time of:

20 wall-ball shots (20/14#)


10 deadlifts

Cash out: 20 calorie echo bike or 30 calorie ski

L1: 95/65

L2: 205/135

L3: 225/155

220228

CrossFit9 – CrossFit WOD

Weightlifting

Metcon (Weight)

12 minute EMOM:

1 power snatch

+ 2 overhead squats

L1: 45/35

L2: 115/85+

L3: 155/105+

Metcon

Metcon (AMRAP – Reps)

12 minutes AMRAP:

5 front squats


10 chest-to-bar pull-ups


30 double unders

L1: 75/55

L2: 155/105

L3: 185/125

Finisher

()

220226

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In teams of 2…

30 minute AMRAP:

1000m row

80 KB swings

60 burpees

400m run

40 toes to bar

20 back rack reverse lunges (20R/20L)

L1: 45/35

L2: 75/55

L3: 95/65

220225

CrossFit9 – CrossFit WOD

Skill

Back Squat (4 x 10)

3 x 10R/10L bottoms up KB press

Metcon

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

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

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

220224

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute EMOM:

1: 1 Turkish get-up (1R/1L)

2: 5/3 strict pull-ups

L1: B/P; rack pull-ups or pendlay rows

L2: G/Y; 5/3 strict pull-ups

L3: R/G; 7/5 strict pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

10/8 calorie echo bike

20 sit-up

15 box jump

8 bench press

L1: 45/35

L2: 115/65

L3: 155/95

220223

CrossFit9 – CrossFit WOD

Skill

Metcon (Time)

For time:

3 x 500m ski

1:1 rest between

Score = slowest round

Metcon

Metcon (Time)

For time:

400m run

30 air squats

21 hang power cleans

400m run

30 air squats

15 hang power cleans

400m run

30 air squats

9 hang power cleans

L1: 45/35

L2: 105/75

L3: 155/105

220222

CrossFit9 – CrossFit WOD

Skill

18-20 minutes

Deadlift (1×10@50%; 1×8@60%; 1×6@70%; 2×4@75%; 2×2@85%)

Metcon

Metcon (AMRAP – Reps)

3 x 5 minute AMRAP:

150m row

14 front rack lunge (7/7)

12 push up

Rest 90 seconds between rounds

L1: 45/35

L2: 75/55

L3: 95/65

*pick up where you left off*