CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
400m Run
20 Double KB front rack step-up
100m OH carry (50m R/50m L)
:30 Bent knee hollow hold
10/8 strict pull-ups or rack pull-ups
L1: B/P
L2: Y/B
L3: G/Y
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 4)
Push Press (3 x 2)
Accessory: Single arm high pull 3 x 10R/10L
Metcon
Metcon (Time)
4 rounds for time:
60 double unders
25/21 calorie bike erg
15 deadlifts
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Back Squat (1 rep max)
Metcon
Metcon (Time)
For time:
1000m row
30 shoulder to overhead
30 ring dips
L1: 45/35
L2: 105/75
L3: 135/95; 10/8 ring muscle ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
HALLOWOD
Buy In: 800 M Run
2 Rounds:
31 Wall balls (20#/14#)
31 Box jumps (24″/20″)
31 Burpees
31 Kettlebell swings (Red/green)
31 Back squats (95#/65#)
31 Toes to bar
31 Sumo deadlift high pulls (95#/65#)
31 Handstand push-ups (Scale: push-ups)
31 Slam balls
31 Push-ups
Cash Out: 800 M Run
All numbers shown are team totals, including the buy in and cash out. One partner may work at a time. Every partner must have their own equipment.
CrossFit9 – CrossFit WOD
Skill
Tempo Deadlift (4 x 8)
Explosive up
1 count pause at top
3 count down
1 count pause at bottom
Accessory: 3 x 20 lateral monster walks
Metcon
Metcon (Time)
For time:
21-15-9
Snatches
Chest to bar pull-ups
L1: 45/35; kipping or rack pull-ups
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
12 minute alt EMOM:
1. 7 Back rack reverse lunges (per leg, from rack)
2. 4/2 Ring muscle ups
L1: 45/35; 10 ring dips
L2: 105/75
L3: 135/95; 5/3
Metcon
Metcon (Time)
For time:
1000m row
30 power clean
50 calorie echo bike
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
400m run
30 slam balls
20 rear foot elevated split squat
30 KB swing
20 weighted glute bridges (feet on bench)
30 second L-hold
CrossFit9 – CrossFit WOD
Skill
Front Squat (5 x 3)
Accessory: 3 x 12 (per leg) single leg RDL
Metcon
Metcon (AMRAP – Reps)
5 rounds x 3 minute AMRAP:
15 SH2OH
20 box jumps
Max calorie bike erg
Rest 1:30 between rounds.
L1: 45/35
L2: 105/75
L3: 135/95
Score = calories completed over 5 rounds.
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 6)
Push Press (3 x 3)
Accessory: lateral raise 3 x 12
Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2, each partner gets their own equipment. One partner works at a time.
30 minute AMRAP:
1000m bike erg
50 step-ups or box jumps
40 snatches
30 OH squats
20 burpees over bar
10 dips
L1: 4535
L2: 95/65
L3: 115/85