CrossFit9 – CrossFit WOD
Weightlifting
18 minutes
Barbell Glute Bridge (4 x 10)
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
3 x 30 second per side banded clamshell hold
Metcon
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 4)
Accessory: 3 x 12 banded low row
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
5 Power snatch
10 Toes to bar
15/12 Calorie echo bike
L1: 45/35
L2: 105/75
L3: 115/85
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CrossFit9 – CrossFit WOD
Stamina
20 minute cap
Metcon (Time)
2 x 800m run or ski
1:1 Rest, if 800m takes 4:00, rest 4:00.
Score = slowest
Metcon
Metcon (Time)
6 rounds for time:
6 D-ball over shoulder
12 alternating pistol squats
200m D-ball carry
L1: 40/30#
L2: 60/50#
L3: 70+#/60+#
CrossFit9 – CrossFit WOD
Strength
20 minutes
Front Squat (10 @ 50%; 8 @ 60%; 6 @ 70%; 2×3 @ 80%; 2×2 @ 90%)
Metcon
Metcon (Time)
For time:
*18*15*12*9*
Hang power clean
Ring dips
*30 double unders
L1: 45/35
L2: 115/85
L3: 135/95; 50 double unders
CrossFit9 – CrossFit WOD
Weightlifting
18 minutes
Sumo Deadlift (4 x 10)
Accessory: Rower in-outs 3 x 10 (per side)
Metcon
Metcon (Time)
5 rounds for time:
350m row or ski
8 shoulder to overhead
10 chest-to-bar pull-ups
L1: 45/35
L2: 105/75
L3: 155/105; 5/3 bar muscle-ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2…
30 minute AMRAP:
400m run
50 wallballs
40 box jumps
30 alternating DB snatch
20 burpees over DB
100 double unders
L1: 25/15+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 6R/6L)
Accessory: 3 x 10 b-stance deadlift per side
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP:
30 air squats
20 push-ups
10 power cleans (L2: 95/65)(L3: 115/85)
Rest 2 minutes
5 minute AMRAP:
30 air squats
15 HSPUs
8 power cleans (L2: 115/85)(L3: 155/105)
Rest 2 minutes
5 minute AMRAP:
30 air squats
10 strict HSPUs
6 power cleans (L2: 135/95)(L3: 185/125)
L1: 45/35
CrossFit9 – CrossFit WOD
Weightlifting
Hang Snatch Complex (12 minute EMOM)
1 Hang Squat Snatch
+ 1 Hang Power Snatch
Metcon
Metcon (Time)
For time:
18-15-12-9-6-3
Deadlift
Toes to bar
Calorie echo bike
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
3,000m bike erg
75 KB swings
1,000m row
60 wallballs
800m run
45 pull-ups
CrossFit9 – CrossFit WOD
Strength
18-20 minutes
Front Squat (6 x 2)
3 x :30/side banded clamshell hold
Metcon
Metcon (Time)
8 rounds for time:
200m run
6 shoulder to overhead
6 bar facing burpees
L1: 45/35
L2: 105/75
L3: 155/105