CrossFit9 – WOD
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes
CrossFit9 – WOD
Skill
Turkish Get Up
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
400 M Run
20 Kettlebell Swing
20 Push-up
20 Sit-up
L1: Y/B
L2: G/Y
L3: R/G
Finisher:
3 Rounds:
10 Good morning with bar
20 Face pull
30 sec plank hold
CrossFit9 – WOD
Skill
15 Minutes
Handstand Walk (*Wall Walk* *Wall-facing HS* *Free HS*)
Metcon
Metcon (Time)
For Time:
30 Calorie Ski
40 DU *
Rest 1 min
30 Calorie Bike
40 DU *
Rest 1 min
30 Calorie Row
*40 DU
L1: DU attempts, no singles. If you do singles, 800M Run Penalty.
L2: DUs
L3: DUs unbroken*
10 Burpee penalty for EACH time you break.
Include rest in total time
Finisher
Metcon (Weight)
4 sets:
20 DB bicep curls (10/10)
20 DB reverse fly
20 DB bent over row
40 tricep pull down with the band (20/20)
CrossFit9 – WOD
Metcon
Metcon (Time)
2 Rounds For Time:
30 Slam Ball
30 GHD Or Candlestick
30 Goblet Squat
30 Calorie Row
30 Box Jump
L1: 20 reps of each
L2: 30 reps of each
L3: 40 rep of each
CrossFit9 – WOD
Metcon
Back Squat (5 x 5)
Weighted Good Morning
4 x 10
L2: 45/35
L3: 75/55
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Minute AMRAP:
15 Overhead Squat
10 Toes to Bar
L1: 45/35
L2: 75/55
L3 95/65
REST 2 min
Metcon (AMRAP – Rounds and Reps)
3 Minute AMRAP:
15 Overhead Squat
10 Hollow Rocks
REST 2 Min
Metcon (AMRAP – Rounds and Reps)
3 Minute AMRAP:
15 Overhead Squat
10 Sit-up
CrossFit9 – WOD
Skill
Handstand Walk
Metcon (Weight)
12 Minute EMOM:
10 Deadlift*
1 Bar Muscle Up
L1: 135/95, Jumping Bar MU
L2: 225/155, *6 Reps*
L3: 255/165, *6 Reps*
Metcon
Metcon (Time)
3 Rounds:
40 Double Under
20 DB Snatches
10 Ring Dips
L1: 20/10; 10 Ring Dips
L2: 40/30; 10 Ring Dips
L3: 50/35; 20 Ring Dips
CrossFit9 – WOD
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
L1: 30 Dips; 90 Singles + 30 Burpees
Rest 10 Minutes
Metcon (Time)
3 Rounds:
15 Unbroken Thruster
15 Pull-up
L1: 45/35
L2: 75/55
L3: 95/65
Each break in thrusters = 10 burpee penalty
CrossFit9 – WOD
Skill
Turkish Get Up
10 Minutes of Practice
Metcon
Metcon (Time)
L1: For Time:
400 M Run
45 Deadlift 95/65
30 Back Squat 95/65
15 Dumbbell Bench Press 45/20
400 M Run
L2: For Time:
800 M Run
45 Deadlift 205/135
30 Back Squat 165/125
15 Bench Press 135/75
800 M Run
L3: For Time:
1 Mile Run
45 Deadlift 225/155
30 Back Squat 185/135
15 Bench Press 155/85
1 Mile Run
30 Minute Time Cap
CrossFit9 – WOD
Skill
Bar Complex
5 Minute EMOM:
1 Toes to Bar
1 Pull-up
1 Chest to Bar
1 Muscle Up
L2: Unbroken
L1: work on 5 kips
Metcon
3 Minute rest between AMRAPS
Metcon (AMRAP – Reps)
5 Minute AMRAP:
Double Under ONLY
Or DU attempt
Metcon (AMRAP – Reps)
5 Minute AMRAP:
Overhead Squat:
*Every time you break 200 m run*
L1: 45/35
L2: 95/65
L3: 105/75
Metcon (AMRAP – Reps)
5 Minute AMRAP:
Calorie Bike
Metcon (AMRAP – Reps)
5 Minute AMRAP:
Handstand Push-up
L1: Push Press or Pike Push up
CrossFit9 – WOD
Metcon
Metcon (Time)
3 Rounds:
2-Way sled push
30 Lumber jack squat +press
30 Single Arm Overhead DB lunges (L) 50/35.
30 Single Arm Overhead DB lunges (R) 50/35
30 sec battle rope
30 Sledge hammer hits
30 Minute Time Cap