CrossFit9 – WOD
Skill
Front Squat (5 x 5)
3 x 25 banded good morning
Metcon
Metcon (Time)
For time:
50 double under
30 hang power clean (L2: 95/65, L3: 115/85)
30 push-ups
75 double unders
20 hang power cleans (L2: 115/85, L3: 135/95)
20 push-ups
100 double unders
10 hang power clean (L2: 135/95, L3: 165/125)
10 push-ups
L1: 45/35, keep same weight
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
1000m row
50 wallball
40 sit-up or GHD
30 pull-up
20 SH2OH
400m run
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Skill
Strict Press (7 x 3)
6 x 2 Turkish get-up between sets
(L+R = 2)
Metcon
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Masters (55+) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 chest-to-bar pull-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
CrossFit9 – WOD
Skill
Front Squat (10@50%, 8@60%, 2×6@70%, 2×4@75%, 2×2@85%)
Metcon
Metcon (Time)
For time:
1 mile run
30 power clean
40 HSPU
L1: 65/55 or DB
L2: 115/75
L3: 155/105
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
2-way sled push
12 hammer hit
200m run
rest 3 minutes
10 minute AMRAP:
6 D-ball to shoulder
15 box jump
30 sec battle rope
rest 3 minutes
10 minute AMRAP:
10 sand bag clean
15 push up
200m ski or 400m bike erg
CrossFit9 – WOD
Skill
Clean and Jerk (1 rep max)
22 minutes to establish
Metcon
Metcon (Time)
10 rounds for time: (20 minute cap)
3/2 bar muscle up
10 SDLHP
15 wall ball
L1: 8 rounds; 10 ring row or 8 pull-up; 45/35
L2: 75/65
L3: 95/65; 5/3 bar muscle up
CrossFit9 – WOD
Skill
Metcon (Weight)
EMOM 14:
ODD: 2 squat snatch
EVEN: 10 burpees over bar
L1: 45/35
L2: 95/65
L3: 135/95
Metcon
Metcon (Time)
*21*18*15*9*
Pull-up
Deadlift
* = 200m run
L1: 65/55
L2: 205/135
L3: 225/155
CrossFit9 – WOD
Metcon
Metcon (Time)
For time:
1000m row
200 DU
60 pistol (30/30)
50 HSPU
30 power snatch
L1: 45/35; 120 air sq; seated KB push press
L2: 95/65
L3: 115/85
CrossFit9 – WOD
Skill
Metcon (Weight)
EMOM 12
3 power clean
2 hang squat clean
(In same minute)
L1: 45/35+
L2: 95/65+
L3: 135/95+
Metcon
Metcon (AMRAP – Reps)
14 minute AMRAP:
50 calorie row
30 OHSQ
10/6 ring muscle up
L1: *35 calorie row; 45/35; 20 box dips or 10 ring dips (no band) or 5 jumping ring muscle up
L2: 95/65
L3: 135/95; 20/16 ring muscle up
(Score is reps)
CrossFit9 – WOD
Metcon
Metcon (Time)
3 rounds for time:
400m run
500m row
40 DB snatch (50/35)
30 medball clean (20/14)
20 pull-up
10 HSPU