CrossFit9 – CrossFit WOD
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (10-8-8-6-6)
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (10-8-8-6-6)
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Push-ups – Accessory
Push-ups – Eccentrics (Checkmark)
3 x 3 x 3 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – Special Events
Strength
Back Rack Reverse Lunge (10-8-8-6-6)
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Push-ups – Accessory
Push-ups – Eccentrics (Checkmark)
3 x 3 x 3 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
25 db snatches
20 cal row
25 db hang clean and press
20 cal bike
25 goblet squats
Cash out : 1 mile run (10 min cap)
Scale run if needed
Push-ups – Accessory
Push-ups – Eccentrics (Checkmark)
3 x 3 x 3 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
25 db snatches
20 cal on any machine
25 db hang clean and press
20 cal on any machine
25 goblet squats
Cash out : 1 mile run (10 min cap)
Scale run if needed
*burpees if waiting on a cardio machine
Push-ups – Accessory
Push-ups – Eccentrics (Checkmark)
3 x 3 x 3 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – Special Events
Strength
Back Rack Reverse Lunge (10-8-8-6-6)
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Push-ups – Accessory
Push-ups – Eccentrics (Checkmark)
3 x 3 x 3 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – Special Events
Strength
Back Rack Reverse Lunge (10-8-8-6-6)
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Push-ups – Accessory
Push-ups – Eccentrics (Checkmark)
3 x 3 x 3 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Strength
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
CrossFit9 – CrossFit WOD
Strength
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
10:00 on each lift working up to a heavy single for the day.
Metcon
Metcon (Time)
5 rounds for time:
50 double-unders
10 thrusters
Light and fast! (5-9 minutes)
L1: 45/35
L2: 75/55
L3: 95/65