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
CrossFit9 – WOD
Skill
Metcon (Time)
For Time:
30 Power Snatch
L1: 45/35
L2: 75/55
L3: 95/65
20 Power Snatch
L1: 45/35
L2: 95/65
L3: 115/75
10 Power Snatch
L1: 45/35
L2: 105/75
L3: 135/95
15 Minute Cap
Metcon
Metcon (Time)
3 Rounds:
15 Back Squat
10 Calorie Bike
5/3 Ring Muscle-up
L1: 95/65; 2:1 Ring Dips, Jumping M-Up (not Rx)
L2: 135/95
L3: 185/125
CrossFit9 – WOD
Metcon
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
Finisher
2k Row (Time)
Max Effort 2k Row
CrossFit9 – WOD
Skill
Front Squat (10 Rep Max)
Metcon
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.
Finisher
400 M Sled Push (Time)
No Plates
L1: Sled PULL + 45lb plate
L2: Sled PUSH- No Plates
L3: Sled PUSH -2 x 45
CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
ODD: 2 Bar Muscle Up (5 Ch2B)
EVEN: 5 Bench Press
L1: 95/45
L2: 155/75
L3: 185/95
Metcon
Metcon (Time)
3 Rounds For Time:
30 Toes to Bar
20 Overhead Squat
10 Calorie Row
L1: 45/35: knee up
L2: 75/55
L3: 95/65
CrossFit9 – WOD
Skill
Overhead Dumbbell Lunge
2 Dumbbell
Metcon
Teams of 2: Judge Each Other
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
L1: Muscle up attempts
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
CrossFit9 – WOD
Skill
Sled Push
Heaviest Possible One Way
Metcon (AMRAP – Rounds and Reps)
Gymnastic WOD:
5 Minute AMRAP-
5 Wall Walk
10 Wall Facing Shoulder Tap
15 Hollow Rock
Metcon
Metcon (Time)
3 Rounds:
200 M Farmer Carry
20 Dumbbell Power Snatch (10/side)
10** Chest to Bar
20 GHD Sit-up/Candlestick
**L3: 20 Reps
L1: B/P, 20/10, Ring Row
L2: G/Y, 40/30, 10 Ch2B
L3: R/G, 50/35, 20 Ch2B
**No regular pull-ups
CrossFit9 – WOD
Skill
Overhead Squat (5 x 5)
Metcon
Metcon (Time)
5 Rounds For Time:
10 Calorie Bike or Ski
3 Ring Muscle Up
6 Deadlift
9 Box Jump
L1: 2:1 Box, Ring, Stationary Dips, 135/95
L2: 225/155
L3: 275/165, must use black bike
CrossFit9 – WOD
Skill
Warm-up (No Measure)
Mobilization
15 Minutes:
Stretching
Foam Roll
Bands
Metcon
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
30 Minute Cap