CrossFit9 – WOD
Metcon
Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
CrossFit9 – WOD
Skill
Max Height Box Jump (Distance)
Max Height Box Jump
Weighted Pull-ups (2 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
10/8 calorie ski
20 hang power snatch
20 box jump
L1: 45/35
L2: 75/55
L3: 115/85
CrossFit9 – WOD
Skill
Bench Press (6 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
3 rope climb
20/16 calorie row
10 front squat
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Skill
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
1L/1R turkish get-up
100m run
L1: B/P
L2: Y/B
L3: G/Y
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute amrap:
2-way sled push
20 box jump
20 KB swing
20 sit-up
20 sec L-hold from the bar
L1: Y/B; plank
L2: R/G Russian; hold from pull-up bar
L3: R/G American; parallette hold
Meet Jessica Zak, one of our CrossFit and CF9 Barbell athletes whose journey can answer the age-old question: Will lifting weights make me bulky?
CrossFit9 – WOD
Skill
Back Squat (6 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min amrap:
6 power clean
8 pull-up
10 wallballs
L1: 45/35
L2: 135/95
L3: 165/125
CrossFit9 – WOD
Skill
Push Press (6 x 2)
Metcon
Metcon (Time)
3 rounds for time:
400m run
15 Deadlift
15 HSPU
L1: 95/65
L2: 185/115
L3: 225/155
CrossFit9 – WOD
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
CrossFit9 – WOD
Skill
Bench Press (6 x 2)
Bent over row 4 x 10
Metcon
Metcon (Time)
3 rounds for time (21 min cap)
400m run
30 box jump
20 push up
10 deadlift
L1: 95/65
L2: 185/135
L3: 225/155
CrossFit9 – WOD
Skill
Clean Complex (Weight)
1 Power Clean
1 Squat Clean
1 Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min amrap:
20/16 calorie row
20 KB swing
25 sit-up
L1: Y/B+ Russian
L2: R/G Russian
L3: R/G American
(NO GHD)