CrossFit9 – WOD
Skill
Overhead Squat (5 x 5)
Metcon
Metcon (Time)
5 Rounds For Time:
10 Calorie Bike or Ski
3 Ring Muscle Up
6 Deadlift
9 Box Jump
L1: 2:1 Box, Ring, Stationary Dips, 135/95
L2: 225/155
L3: 275/165, must use black bike
CrossFit9 – WOD
Skill
Warm-up (No Measure)
Mobilization
15 Minutes:
Stretching
Foam Roll
Bands
Metcon
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
30 Minute Cap
CrossFit9 – WOD
Skill
Metcon (Time)
For Time:
30 Power Snatch
L1: 55/35
L2: 115/75
L3: 135/95
Metcon
Metcon (Time)
4 Rounds:
15 Back Squat
10 Calorie Row
5 Bar Muscle Up
L1: 95/65, Jumping Bar MU or 2:1 Ch2B
L2: 155/105
L3: 165/125
CrossFit9 – WOD
Skill
Metcon (Weight)
EMOM 12 Minute:
ODD: Power Clean
EVEN: HSPU
Start at 2, go up 2 reps each minute.
L1: 75/55
L2: 135/95
L3: 165/115
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
10 Shoulder to Overhead
20 Pistols (10/10)
30 Double Under
L1: 75/55, Singles + 10 Burpees
L2:135/95
L3: 165/115
CrossFit9 – WOD
Metcon
CrossFit Games Open 16.1 (AMRAP – Reps)
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Teams of 2- You will judge each other.
CrossFit9 – WOD
Skill
Weighted Pull-ups
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon
Metcon (Time)
10-8-6-4-2-4-6-8-10
Front Squat
Ring Dips
L1: Box Dips, 45/35
L2: Stationary Dips, 125/85
L2: Ring Dips, 135/95
CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
Even: 10 Deadlift
Odd: 10 HSPU
L1: 135/95, DB Push Press
L2: 225/155, HSPU
L3: 275/165, Deficit HSPU
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
L1: 45/35
CrossFit9 – WOD
Metcon
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Metcon (AMRAP – Reps)
7 Minute AMRAP:
Burpees
CrossFit9 – WOD
Skill
Death by Toes-to-Bar (15 Minute EMOM)
15 Minute EMOM:
1st Min- 1 T2B
2nd Min- 2 T2B
Increase by 1 rep each minute til 15.
Metcon
Metcon (Time)
For Time:
10 Ch2B*
20 Calorie Row
30 Thruster (All Levels: 45/35)
Rest 1 Min
10 Ch2B*
20 Calorie Row
30 Thruster (L1: 45/35, L2: 75/55)
Rest 2 Min
10 Ch2B*
20 Calorie Row
30 Thruster (L1: 45/35, L2: 95/65)
*No regular pull-ups- Attempt CH2B.
*L1: Ring Row
CrossFit9 – WOD
Skill
Push Jerk (1×10@50%, 1×8@60%, 1×6@70%, 1×4@80%, 1×2@90%)
From the floor
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
2:1 Pull-ups
L3: 165/125