CrossFit9 – CrossFit WOD

Strength

Tempo Front Squat (4 x 4-6 reps)

3 seconds down

3 second hold

Explosive up
Warm-up is 1-2 sets, then complete working sets.

Accessory: 3 x 10/side single leg deadlift

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP:

Buy-in: 500m row or ski

Then max rounds of: 10 toes to bar, 12 hang power snatch

Rest 90 seconds

5 minute AMRAP:

Buy-in: 500m row or ski

Then max rounds of: 10 toes to bar, 8 hang power snatch

Rest 90 seconds

5 minute AMRAP:

Buy-in: 500m row or ski

Then max rounds of: 10 toes to bar, 4 hang power snatch

L1: 45/35

L2: 75/55; 95/65; 115/85

L3: 95/65; 105/75; 135/95