WODs

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

CrossFit9 – WOD

Skill

Metcon (No Measure)

10 min EMOM:

15 wall ball

L1: 10 wall ball

L3: 20 wallball

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

AMRAP in 4 minutes

10 CH2B

10 Power snatch

30 DU

Rest 2 min

L1: 45/35

L2: 75/55

L3: 95/65
For reps

Start where you left off each round.

CrossFit9 – WOD

Skill

Back Squat (7 x 3)

4 x 10 bar good morning

Metcon

Metcon (AMRAP – Reps)

13 Minute AMRAP (reps)

200 M Row

10 Push-ups

12 Power Clean

L1: 45/35

L2: 95/65

L3: 115/85

200m Row = 20 reps

1 full round = 42 reps

CrossFit9 – WOD

Skill

Sumo Deadlift (6 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

200m run

20 plate OH walking lunges (45/25)

20 wall ball

20 KB deadlift

L1: Y/B

L2: G/Y

CrossFit9 – WOD

Skill

Bench Press (6 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

15 toes to bar

10/7 calorie ski

5 front squat

L1: 95/65

L2: 135/95

L3: 185/125