CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2:
30 minute AMRAP:
2000m row
60 burpees
40 handstand push-ups
20 back squats
L1: seated strict press or pike push-up; 45/35
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
Carry Complex (Time)
SKILL
3-4 Rounds:
100m farmer carry
100m front rack carry
100m single arm OH carry (50m R/50m L)
(Try to go unbroken within the round)
Rest 1 minute between rounds
L1: B/P
L2: Y/B
L3: G/Y
20 minute cap
Metcon
Metcon (Time)
4 rounds for time:
2-way parking lot sled push
12 D-ball over shoulder
12 ab rollouts
1000m bike erg
L1: 40/30+
L2: 60/50+
L3: 80/60+
CrossFit9 – CrossFit WOD
Strength
Overhead Squat (6 x 2)
Accessory: 3 x 5-8 cuban press with PVC pipe
Metcon
Metcon (Time)
For time:
800m run
30 power snatches
30 toes to bar
800m run
L1: 45/35; knee to elbow, knee raise, candlesticks
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
Weighted Pull-ups (10 minute EMOM: 5/3 weighted pull-ups)
L1: rack pull-ups or box assisted
L2: 5/3 with 25/15#
L3: 5/3 with 35/25#+
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
CrossFit9 – 9FIT
Metcon
()
CrossFit9 – CrossFit WOD
Strength
18 minute cap
Back Rack Reverse Lunge (4 x 8R/8L)
3 x 8R/8L single leg deadlift
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
12/10 calorie echo bike or ski
10 deadlifts
Max push-ups
Rest 90 seconds
L1: 95/65
L2: 205/135
L3: 225/155
Score = total reps of push-ups over 5 rounds
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
Clean and Jerk Complex
15 minute EMOM:
1 squat clean
+ 1 hang squat clean
+ 1 shoulder to overhead
* weight increases every 5 minutes.
L1: 45/35; 55/45; 75/55
L2: 115/85; 135/95; 155/105
L3: 135/95; 155/105; 185/125
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
16/14 calorie row or ski
16 box jumps
16 KB swing
L1: B/P
L2: G/Y
L3: R/G
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+
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: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
P: CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here
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