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