CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (9 Sets:
Wave 1: (complete this wave relatively quickly)
70% x 3
75% x 2
80% x 1

Wave 2: (use as chance to re calibrate any error from first wave)
75% x 3
80% x 2
80% x 1

Wave 3: (take the most rest between sets on this wave)
80% x 3
85% x 2
90% x 1)

Rest as needed between percentages and waves.

For the percentages, use a recent max or heavy single.

If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Push-ups – Accessory

Push ups – Isometric (Checkmark)

Hold each position for the set time:

1) Top of push-up hold (point A)

2) Bottom of push-up hold (point B)

L1: 3 x 15 sec

L2: 3 x 20 sec

L3: 3 x 25 sec