CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2…
15 minute AMRAP:
150m ski
14 alt DB snatch
14 box jumps
2-3 minutes rest
15 minute AMRAP:
150m row
15 KB swings
15 slam balls
L1: 25/15+
L2: 35/25+
L3: 50/35+
220311
CrossFit9 – CrossFit WOD
Skill
Bar Muscle-ups (20 minutes of practice/ specific warmup)
Metcon
CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
P: CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here
220310
CrossFit9 – CrossFit WOD
Strength
Overhead Squat (5 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP:
400m run
2 rounds of:
5 strict pull-ups
10 push-ups
15 KB swing
1,000m bike erg
L1: B/P
L2: G/Y
L3: R/G
220309
CrossFit9 – CrossFit WOD
Skill
Pendlay Row (4 x 10)
Accessory: 3 x 10 DB fly
Metcon
Metcon (Time)
3 rounds for time:
20/15 calorie echo bike or 25/20 calorie ski
20 DB sit-ups
15 box jumps
10 bench press
L1: 15/10+; 45/35
L2: 35/25+; 135/65
L3: 50/35+’ 155/95
220308
CrossFit9 – CrossFit WOD
Strength
Push Jerk (6 x 2)
Accessory: 3 x 8 (per side) bottom’s up KB press
Metcon
Metcon (Time)
5 rounds for time:
40 double unders
20 wallballs
7 power cleans
L1: 45/35
L2: 115/85
L3: 185/125
220307
CrossFit9 – CrossFit WOD
Strength
18-20 minutes
Back Squat (4 x 8)
Accessory: 3 x 12 (per side) Rower in-outs
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP:
Buy-in: 500/400m row
In remaining time:
12 thrusters (95/65)
12 pull-ups
Rest 2 minutes
5 minute AMRAP:
Buy-in: 500/400m row
In remaining time:
9 thrusters (95/65)
9 chest to bar pull-ups
Rest 2 minutes
5 minute AMRAP:
Buy-in: 500/400m row
In remaining time:
6 thrusters (95/65)
6 bar muscle ups
L1: 45/35; ring rows, chin over bar pull-ups
L2: 75/55; 95/65; 105/75
L3: 95/65; 115/85; 135/95
220305
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2…
30 minute AMRAP:
400m run
200m farmer carry
100 air squats
40 toes to bar
4-way sled push (across parking lot)
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