CrossFit9 – WOD
Skill
Clean Complex (Weight)
1 Power Clean
1 Squat Clean
1 Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min amrap:
20/16 calorie row
20 KB swing
25 sit-up
L1: Y/B+ Russian
L2: R/G Russian
L3: R/G American
(NO GHD)
CrossFit9 – WOD
Skill
Metcon (Time)
10 Rounds:
100m Run
30 seconds rest after each round
Score is slowest
Metcon
Metcon (AMRAP – Reps)
20 min AMRAP:
2-way sled push
10 D-ball
15 DB floor press (bench press style from floor)
20 hammers hits
No rx weight, scale appropriately
Score is reps
Sled push = 5 reps each way
1 round = 55 reps
CrossFit9 – WOD
Skill
Split Jerk (1 Rep Max)
Metcon
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
If you’re like many athletes, lower back pain can be a big factor in your movement. (more…)
CrossFit9 – WOD
Skill
Metcon (No Measure)
14 minute EMOM:
ODD: 3 power snatch
EVEN: 7/5 calorie bike
L1: 5 reps; 45/35
L2: 115/75
L3: 135/95
Metcon
Metcon (AMRAP – Reps)
12 minute AMRAP:
9 thrusters
200m run
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – WOD
Metcon
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
1-Mile Run (Time)
Max Effort 1-Mile Run
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
3 shoulder to overhead
L1: 45/35
L2: 135/95
L3: 165/125
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
21 russian KB swing
12 box jump
9/7 calorie bike
L1: Y/B
L2: G/Y
L3: R/G
CrossFit9 – WOD
Skill
Strict Press (6 x 2)
Metcon
Metcon (Time)
4 rounds for time:
400 m run
15 bench press
20 GHD sit-up (or candlestick/hollow rock)
L1: 95/55+
L2: 135/75+
L3: 185/95+ or bodyweight
CrossFit9 – WOD
Skill
Metcon (AMRAP – Reps)
Turkish Get-up Practice
Then 5 Minute AMRAP
L+R = 2
L1: DB
L2: Y/B
L3: G/Y
Metcon
Metcon (AMRAP – Reps)
20 minute AMRAP(reps):
50 air squat
40 sit-up
30 DB deadlift
20/16 calorie bike
10 HSPU
(150 reps per round)
L1: 35/20
L2: 50/35 or G/Y
L3: 65/45 or R/G