CrossFit9 – WOD
Skill
Death By Overhead Squat (Weight)
Start with 2 Overhead Squats. Increase by 2 reps each minute for 10 minutes.
L1: 45/35
L2: 75/55
L3: 95/65
Metcon
Metcon (Time)
4 Rounds:
20 Wallball
10 Power Snatch
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
ODD: 3 Ring Muscle Up Attempts
EVEN: 5 Power Clean
L1: 5 Ring Dips, 65/55
L2: 135/95
L3: 5 Ring Muscle Ups, 165/125
Metcon
Metcon (Time)
3 Rounds:
10 Thruster
20 Calorie Row
30 Sit-up
L1: 45/35
L2: 75/55
L3: 95/65, GHD Sit-up
CrossFit9 – WOD
Metcon
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
CrossFit9 – WOD
Skill
20 Minutes
Metcon (No Measure)
3 Rounds:
Tricep Complex:
20 Tricep In-Out
20 Tricep Hammer
20 Tricep Round The World
20/side Tricep Pull-down
No prescribed weight, scale appropriately
Metcon
Metcon (AMRAP – Reps)
3 Rounds:
400 M Row
20 Unbroken* Wallball
Max Rep DB Bench Press
*10 Burpee Penalty for breaks
Write DB weight in the comments.
Score for the workout is total DB reps
CrossFit9 – WOD
Metcon
Metcon (Time)
3 Rounds For Time:
400 Run with ball
30 Calorie Ski
30 OH Lunges with plate (45/25)
30 KB Swing (G/Y)
30 Slam ball
L1: 20 reps of each movement
CrossFit9 – WOD
Skill
Toes-To-Bar (10-15 Minutes Practice)
L1: Kipping Practice
L2: Toes to Bar
L3: Toes to Bar with Medball
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP:
10 Shoulder to Overhead
100 Run
L1: 65/55
L2: 115/75
L3: 135/95
Rest 2 Minutes
Metcon (AMRAP – Reps)
5 Minute AMRAP:
Max Calorie Row
Score is # of calories
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP:
10 HSPU
10 Back Squat
L1: 65/55
L2: 115/75
L3: 135/95
Rest 2 min
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP:
5 Muscle-up /10 ring dips
20 Wall ball
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM
ODD: Power Clean (decreasing reps -10, 8, 6, 4, 2)
EVEN: Chest to Bar (increasing reps- 2, 4, 6, 8, 10)
L1: 75/55
L2: 135/95
L3: 155/105
Metcon
Metcon (Time)
4 Rounds:
30 *Double Under*
15 Thruster
Rest 1 min
L1: 45/35, DU attempts- NO SINGLES.
L2: 75/55
L3: 95/65, Unbroken DU- 10 burpee penalty each break.
Rest included in time
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)