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
CrossFit9 – 9Fit Bootcamp
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
CrossFit9 – WOD
Skill
Back Squat (5 x 5)
4 x 10 Rower In-Out’s
Metcon
Metcon (Time)
3 Rounds:
20 Hang Power Clean
20 Wall ball
10 Chest to Bar Pull-up
L1: 65/45; pull-up
L2: 115/85; 10 CH2B
L3: 155/105; 20 CH2B
(regular pull-up is not RX)
20 Minute Cap
CrossFit9 – WOD
Skill
Metcon (No Measure)
16 Minute EMOM:
1. 10 Russian Step Up (with bar)
2. 10 Bar Good Morning
3. 10 Bent Over Row
4. 10 Bar Roll Out
Metcon
Metcon (AMRAP – Reps)
14 Minute AMRAP- Reps
50 Double Under (L1: 50 singles +10 burpees)
20 Shoulder to Overhead
(L1: 45/35; L2: 95/65, L3: 135/95)
(70 reps total)
50 Double Under
15 Shoulder to Overhead
(L1: 65/45; L2: 115/95; L3: 155/105)
(135 reps total)
50 Double Under
10 Shoulder to Overhead
(L1: 75/55; L2: 135/95; L3: 165/115)
(195 reps total)
In the remaining time….
AMRAP- Reps
Shoulder to Overhead
L1: 95/65
L2 155/105
L3 185/125
Total score is REPS completed.
CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self-led warmup. End w/ 3 light sets of the barbell complex:
2 hang power snatches
2 BTN split jerks
2 split snatches
Weightlifting
Split Snatch (Find 1 rep max. )
Max 3 misses at any given weight.
Push Press (5 x 3 @ 70% of 1RM C&J)
Box Squat (5 x 5 @ 70% 1RM Back squat)
Accessory Exercises
Metcon (No Measure)
3 Rounds:
10 Strict T2B
10 Strict Ring dips
CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of 2
*One partner works at a time*
5 Rounds:
200 M Run
10 Hang Power Clean
30 Air Squat
10 Shoulder to Overhead
30 Push-up
L1: 75/55
L2: 135/95
L3: 165/115
CrossFit9 – WOD
Skill
Metcon (Weight)
Death By Wallball
Start at 2 for 1st minute.
Go up 2 reps each minute for 15 total minutes
15 Minute Cap
Metcon
Metcon (Time)
3 Rounds:
30 Double Under
20 Box Jump
10 Deadlift
1 Legless Rope Climb
L1: 135/95, 3:1 Ground to Standing
L2: 225/155, 2:1 Rope Climb
L3: 275/165
18 Min Time Cap