CrossFit9 – WOD
Skill
Front Squat (2×5 65%, 2×4 75%, 2×3 80%, 2×2 85%)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
50 T2B
40 calorie row
30 wallball
20 OHSQ
5/3 ring muscle ups
L1: 45/35; 20 dips
L2: 95/65; 5/3 ring muscle up
L3: 115/85; 10/8 ring muscle up
CrossFit9 – WOD
Metcon
Metcon (Time)
For time: (40 minute time cap)
1000m row
*15 power clean
200 DU or 200 penguin jumps
*15 power clean
50 HSPU OR DB push press
*15 power clean
10/8 muscle ups or 30 ring dips
*15 power clean
800m run
L1: 45/35
L2: 65/55, 95/65, 115/85, 135/95
L3: 95/65, 115/85, 135/95, 165/125
*weight increases each set
CrossFit9 – WOD
Skill
Metcon (Weight)
EMOM 12:
ODD: 5 bench press
EVEN: 2/1 bar muscle up
L1: 45/35 or 10 bent over row
L2: 135/75
L3: 185/95; 5/3
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
CrossFit9 – WOD
Skill
Back Squat (3×5, 2×3, 3×1)
Metcon
Metcon (AMRAP – Rounds and Reps)
3 rounds:
4 minute AMRAP:
9 power snatch
15 T2B or GHD
21 air squat
Rest 3 minutes between rounds
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
10/8 calorie assault bike
14 single arm DB OHSQ (7/7)
20 sit-up
Rest 3 min
10 minute AMRAP:
200m run (2 reps)
20 front rack DB lunges (10/10)
20 sec L-hold from the bar
Rest 3 minutes
10 minute AMRAP:
300m bike erg
10 v-up
15 KB swing
L1: goblet squat (not OHSQ)
L2: 35/20, R/G Russian style
L3: 50/35, R/G American style
CrossFit9 – WOD
Skill
Deadlift (6 x 3)
6 x 10 (5/5) seated DB strict press
Metcon (Time)
5 rounds for time:
300m row
20 wall ball
15 pull-up
10 SH2OH
L1: 45/35
L2: 95/65
L3: 135/95
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