CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2…
22 minute AMRAP:
2*4*6*8*10*12*14 etc
hang squat cleans
push-ups
*200m run together
L1: 45/35
L2: 95/65
L3: 135/95; handstand push-ups
Finisher
Metcon (AMRAP – Reps)
8 minute AMRAP:
20 quadruped shoulder taps (20R/20L)
20 alternating v-ups
20 sit-ups
CrossFit9 – CrossFit WOD
Skill
Romanian Deadlift (4 x 10)
https://youtu.be/GZAKFRNtxLY
Accessory: Deficit calf raises (off 45# plate or short box) 3 x 15
Metcon
Metcon (AMRAP – Rounds)
4 rounds for time:
1000m bike erg or 20 calorie echo bike
14 D-ball to shoulder
14 D-ball squat
14 lateral leg raises over D-ball
L1: 40/30+
L2: 75/50+
L3: 80/60+
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
EMOM for 12 minutes:
3 power snatches
L1: 45/35+
L2: 105/75+
L3: 155/105+
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
1 mile run
30 bench press
60 KB swing
90 wallballs (20/14#)
200 double unders
L1: 45/35
L2: 95/65
L3: 135/95
All equipment for each athlete should be contained to one mat – jump rope, KB and WB
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 4)
Push Press (3 x 3)
Metcon
Metcon (Time)
For time:
21-15-9-6-3
Deadlift
Burpees over bar
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Back Rack Lunge (4 x 6 (per leg))
Complete all reps on weaker side first, then switch to stronger side.
Accessory: 3 x 20 banded monster walks
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
12 calorie ski or 9 calorie bike echo
15 thrusters
Max chest to bar pull-ups
Rest 1 minute between AMRAPs.
L1: 45/35; chin-over-bar pull-ups; rack pull-ups; ring rows
L2: 75/55
L3: 95/65; bar muscle ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2…
20 minute AMRAP:
60 shoulder to overhead
1000m row
60 burpees over bar
1000m ski
60 back squats
L1: 45/35
L2: 115/85
L3: 155/115
Finisher
Metcon (Weight)
With partner, 10 minutes to find…
Today’s max clean (power or squat)
CrossFit9 – CrossFit WOD
Skill
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 (AMRAP – Reps)
8 minute AMRAP:
2-way parking lot sled push
12 front rack lunges
25 air squats
Rest 2-3 minutes
8 minute AMRAP:
10 calorie echo bike
10 bench press
20 sit-ups
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Snatch + Hang Snatch Complex (14 minute EMOM)
1 Snatch
+ 1 Hang Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
400m run
25 KB swing
4/2 ring muscle ups
L1: 25/20+ (B/P) 10 ring or box dips
L2: 50/35+ (G/Y)
L3: 70/50+ (R/G); 6/4
CrossFit9 – CrossFit WOD
Metcon
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Scaling suggestions:
185/125
135/95
105/75