CrossFit9 – CrossFit WOD

Warm-up

Warm-up (No Measure)

2R:

1 minute Echo Bike

10 PVC pass through

10 Sumo Inchworm

10 hip windups / side

:20 supine hang from rig
PVC Pass through:

https://youtu.be/fN84_sH7sAM

Supine hang:

https://youtu.be/ySahRbhZY-E

Warm-up (No Measure)

With a bare barbell or PVC:

2 hang power cleans

+ 2 front squats

+ 2 jerks

Weightlifting

Power Clean (Work up to today’s 1RM. Then 2×2 at 80%)

Max 2 misses total, or 25 minutes of work.

Front Squat – Jerk Complex (1 x 1 @ 70% 1RM C&J, 2 x 1 @ 80%, 1×1 @ 85%)

2 Front Squat

+ 1 Jerk

Accessory Exercises

Metcon (No Measure)

3R for quality:

5 Bent-over YTW’s

10 single arm bent over KB row – L

10 single arm bent over KB row – R

15 single arm Russian KBS – L

15 single arm Russian KBS – R
Bent-over YTWs:

https://youtu.be/AI7WCxq0QD0

Single Arm Russian KBS: https://youtu.be/Q3aCjk4b2q0