CrossFit9 – WOD
Metcon
Metcon (Time)
In teams of two; for time:
100 Russian KB Swing (L2: G/Y, L3: R/G)
100 Calorie Bike
100 Handstand Push-up
100 Calorie Row
100 Power Snatch
100 GHD or 200 Sit-up
10 x 100 M Run
1 partner works at a time.
** Every time you switch, 5 burpees each or 20 air squats**
CrossFit9 – WOD
Skill
Weighted Pull-ups (3 Rep Max)
Max Weighted Ring Dip
L1: Work on modification of ring dip
Metcon
2017 Regionals Event 3 (Time)
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
Men use an 80-lb. dumbbell and 30-lb. ball.
Women use a 55-lb. dumbbell and 20-lb. ball.
Time cap: 16 minutes
L1: 25/20
L2: 50/35
L3: 80/55
CrossFit9 – Olympic Weightlifting
Olympic Lifting Total (Total Weight)
CrossFit9 – WOD
Skill
Split Jerk (7 x 3)
Metcon
Metcon (Time)
6 Rounds:
10 Hang Power Clean
10 Bar Facing Burpees
L1: 65/55
L2: 135/95
L3: 155/105* Unbroken
200 M Run Penalty for breaks
CrossFit9 – WOD
Skill
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP:
5 Walk-outs
10 Wall Walks
20 Shoulder Taps
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
30 Single Arm DB Thruster (15/15)
30 Bicep Curls with bar
30 Back Rack Lunges with Bar
30 Wallball
30 Alternating Toes to Bar
CrossFit9 – WOD
Skill
Metcon (No Measure)
L1: 10 Minute AMRAP:
10 Dips or muscle up progression, 200 M Run.
L2: For Time:
20/10 Muscle-ups
L3: For Time:
30/12 Unbroken* muscle-ups, each break run 200 M
Metcon
Metcon (Time)
2 Rounds For Time:
10 Deadlift
20 Handstand Push-up
30 Front Squat
L1: 135/75; Goblet Squat
L2: 225/155; 95/65
L3: 275/185; deficit HSPUs (45/45+25# plates) 115/75
CrossFit9 – WOD
Skill
Back Squat (1×10 @ 65%, 1×6 70% , 2×3 @ 80%, 2×2 @ 90%)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
L1: 45/35
L2: 115/75
Write the weight you used in the comments
Assault Bike (Time)
30 Calories For Time
Finisher
Metcon (Time)
3 Rounds:
400 M Run
10 Pull-ups
L3: Vested
CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of 2:
400 M Sled Pull
100 Pull-up
200 Air Squat
400 M Sled Push
100 Push-up (L3 HSPU)
200 Sit-up (L3 with Ball)
400 Run (together)
100 Thruster with bar 45/35
200 Lunges (L3 with bar)
CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
EVEN: 6 Back Squat (from floor)
ODD: 10 Burpee Over Bar
L1: from rack 95/65; just burpees
L2: 135/95
L3: 165/105
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
4 Rope Climb
20 DB Bench Press (scale appropriately)
20 Calorie Bike
20 Hollow Rock
L1: 8 Ground to Standing
L2: 4 Rope Climb
L3: 2 Legless Rope Climb
CrossFit9 – WOD
Skill
Overhead Squat (7 x 3)
In between sets:
Bar Roll-out
4 x 10
Metcon
Metcon (Time)
3 Rounds:
400 M Run
30 Wallball*
30 Toes to Bar
4/2 Ring Muscle-up or 10 Dips
*L3: Unbroken wallball, each break = 5 Burpees
Finisher
Metcon (No Measure)
Mandatory Murph:
2 x 1-2-3-4 pull-ups
2 x 2-4-6-8 push-ups
2 x 3-6-9-12 air squats