CrossFit9 – WOD
Skill
Metcon (AMRAP – Reps)
10 Minute EMOM:
15 Wallball (20/14#)
L3: 20 Wallball
Women use 8 ft target, men use 10 ft target
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
30 Front rack lunges with bar (15/15)
15 Thruster
10 Calorie bike
L1: DB
L2: 45/35
L3: 95/65
CrossFit9 – WOD
Metcon
Metcon (Time)
Macy’s Parade:
Six Rounds For Time – 5 Minutes Per Round
Every five minutes:
400 M Run or 500 M Row
10 Russian KB Swings (as heavy as possible with good form)
40 Double Unders (Scale to 40 Speed Steps or 40 Double taps if you don’t have double unders)
Most athletes should have at least 45 seconds of rest before next round begins, if you are not finishing with at least 45 seconds, scale run/row to 300M/400M or scale DUs.
Score is slowest round
CrossFit9 – WOD
Skill
Metcon (Time)
10 Minute EMOM:
100 M Run
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
15 DB Hang squat clean (L2: 35/25+)
30 Sit-up
15 Box over jump (or step-up)
30 Sit-up
15 SDLHP with KB (L2: G/Y+)
30 Sit-up
CrossFit9 – WOD
Skill
Back Squat (5 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
8 Burpees over bar
10 Power snatch
12 Wall ball
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Skill
Metcon (Weight)
20 minute EMOM:
3 Power clean
2 Front Sq
1 SH2OH
L1: 45/35
L2: 115/85+
L3: 135/95+
5-10 min Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
5 Calorie bike
10 Push-up
20 Air Squat
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 2 or 3 (only one person work at time)
30 Min AMRAP:
10 KB Swing
10 Box jump
10 Pull-ups
100 M Run
L1: Y/B
L2: R/G Russian
L3: R/G American
CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
4 Shoulder to Overhead
L1: 45/35
L2: 115/75
L3: 135/95
Metcon
Metcon (Time)
4 Rounds For Time:
200 M Run
21 Wallball (20/14)
12 Calorie bike
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CrossFit9 – WOD
Skill
Bench Press (5 x 3)
Metcon
Metcon (AMRAP – Reps)
Tabata (24 Minutes)
8 Rounds – 20 seconds on/ 10 seconds off (4 minutes per movement)
1. Muscle-up or Ring dips
2 minutes rest
2. Deadlift
L1: 95/65
L2: 185/125
L3: 205/135
2 minutes rest
3. Calorie Row
2 minutes rest
4. L-hold from the bar
If your break, do burpees for rest of 20 seconds
CrossFit9 – WOD
Skill
Turkish Get Up (5 x 2 (1L + 1R))
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