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CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In teams of 2, alternating rounds… 15 minute AMRAP: 100m run 10 wallball 10 KB swing Rest 2 minutes 15 minute AMRAP: 150m ski 8 sumo deadlift high pull 8 push press L1: 45/35 L2: 75/55; R/G – Russian L3: 95/65; R/G – American

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CrossFit9 – CrossFit WOD Weightlifting 18 minutes Barbell Glute Bridge (4 x 10) Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s3 x 30 second per side banded clamshell hold Metcon Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap,… Read more »

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CrossFit9 – CrossFit WOD Strength Bench Press (5 x 4) Accessory: 3 x 12 banded low row Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 5 Power snatch 10 Toes to bar 15/12 Calorie echo bike L1: 45/35 L2: 105/75 L3: 115/85 ()

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CrossFit9 – CrossFit WOD Stamina 20 minute cap Metcon (Time) 2 x 800m run or ski 1:1 Rest, if 800m takes 4:00, rest 4:00. Score = slowest Metcon Metcon (Time) 6 rounds for time: 6 D-ball over shoulder 12 alternating pistol squats 200m D-ball carry L1: 40/30# L2: 60/50# L3: 70+#/60+#

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CrossFit9 – CrossFit WOD Strength 20 minutes Front Squat (10 @ 50%; 8 @ 60%; 6 @ 70%; 2×3 @ 80%; 2×2 @ 90%) Metcon Metcon (Time) For time: *18*15*12*9* Hang power clean Ring dips *30 double unders L1: 45/35 L2: 115/85 L3: 135/95; 50 double unders

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CrossFit9 – CrossFit WOD Weightlifting 18 minutes Sumo Deadlift (4 x 10) Accessory: Rower in-outs 3 x 10 (per side) Metcon Metcon (Time) 5 rounds for time: 350m row or ski 8 shoulder to overhead 10 chest-to-bar pull-ups L1: 45/35 L2: 105/75 L3: 155/105; 5/3 bar muscle-ups

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CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In teams of 2… 30 minute AMRAP: 400m run 50 wallballs 40 box jumps 30 alternating DB snatch 20 burpees over DB 100 double unders L1: 25/15+ L2: 35/25+ L3: 50/35+

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CrossFit9 – CrossFit WOD Strength Back Rack Reverse Lunge (4 x 6R/6L) Accessory: 3 x 10 b-stance deadlift per side Metcon Metcon (AMRAP – Reps) 5 minute AMRAP: 30 air squats 20 push-ups 10 power cleans (L2: 95/65)(L3: 115/85) Rest 2 minutes 5 minute AMRAP: 30 air squats 15 HSPUs 8 power cleans (L2: 115/85)(L3:… Read more »

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CrossFit9 – CrossFit WOD Weightlifting Hang Snatch Complex (12 minute EMOM) 1 Hang Squat Snatch + 1 Hang Power Snatch Metcon Metcon (Time) For time: 18-15-12-9-6-3 Deadlift Toes to bar Calorie echo bike L1: 95/65 L2: 205/135 L3: 225/155

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CrossFit9 – CrossFit WOD Metcon Metcon (Time) For time: 3,000m bike erg 75 KB swings
 1,000m row 60 wallballs 800m run 45 pull-ups