CrossFit9 – WOD
Metcon
CrossFit Games Open 16.1 (AMRAP – Reps)
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Teams of 2- You will judge each other.
CrossFit9 – WOD
Skill
Weighted Pull-ups
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon
Metcon (Time)
10-8-6-4-2-4-6-8-10
Front Squat
Ring Dips
L1: Box Dips, 45/35
L2: Stationary Dips, 125/85
L2: Ring Dips, 135/95
CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
Even: 10 Deadlift
Odd: 10 HSPU
L1: 135/95, DB Push Press
L2: 225/155, HSPU
L3: 275/165, Deficit HSPU
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
L1: 45/35
CrossFit9 – WOD
Metcon
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Metcon (AMRAP – Reps)
7 Minute AMRAP:
Burpees
CrossFit9 – WOD
Skill
Death by Toes-to-Bar (15 Minute EMOM)
15 Minute EMOM:
1st Min- 1 T2B
2nd Min- 2 T2B
Increase by 1 rep each minute til 15.
Metcon
Metcon (Time)
For Time:
10 Ch2B*
20 Calorie Row
30 Thruster (All Levels: 45/35)
Rest 1 Min
10 Ch2B*
20 Calorie Row
30 Thruster (L1: 45/35, L2: 75/55)
Rest 2 Min
10 Ch2B*
20 Calorie Row
30 Thruster (L1: 45/35, L2: 95/65)
*No regular pull-ups- Attempt CH2B.
*L1: Ring Row
CrossFit9 – WOD
Skill
Push Jerk (1×10@50%, 1×8@60%, 1×6@70%, 1×4@80%, 1×2@90%)
From the floor
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
2:1 Pull-ups
L3: 165/125
CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of 2:
5 Rounds-
2-Way Sled Push
30 Wallball
20 KB Swing
10 Power Clean
5 Muscle Up (10 Dips)
L1: 95/65
L2: 135/95
L3: 165/115
CrossFit9 – WOD
Skill
Bench Press (6 x 2)
4 x 10 Reverse Fly with DB
Metcon
Metcon (AMRAP – Rounds and Reps)
13 Minute AMRAP:
5 Calorie Ski
10 Deadlift
15 Burpees
L1: 135/95
L2: 205/135
L3: 225/155
CrossFit9 – WOD
Skill
Strict Press (2 x 5)
Push Press (3 x 3)
Push Jerk (3 x 2)
Metcon
Metcon (Time)
5 Rounds:
10 Unbroken Thruster*
10 Box Jump
L1: 45/35
L2: 75/55
L3: 95/65
*Each time you break, 10 Burpees
Finisher
Metcon (AMRAP – Reps)
2 Minute AMRAP:
Slam Ball
CrossFit9 – WOD
Metcon
Metcon (Time)
200 M Sled Pull
1 Minute Accumulated L-Hold
15 Sumo Deadlift High Pull
20 Wallball
30 Push-up
L1: 3 Rounds, 45/35
L2: 4 Rounds, 75/55