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+
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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:… Read more »
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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
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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
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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
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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… Read more »
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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)
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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:… Read more »
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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+
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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