CrossFit9 – CrossFit WOD

Skill Work (8 Rounds for weight)

EMOM 10:

1 clean pull

1 hang power clean

1 thruster

– Build in load, but only as quality mechanics allow.

240809 (Time)

– RX –

3 rounds for time:

9 hang power cleans (75/115 lb)

12 thrusters

15 burpees over the bar

Scaling:

– INTERMEDIATE –

3 rounds for time:

9 hang power cleans (55/75 lb)

12 thrusters

15 burpees over the bar

– BEGINNER –

3 rounds for time:

6 hang power cleans (35/45 lb)

9 thrusters

12 burpees over the bar

Stretching (No Measure)

Accumulate:

1:00 foam roll upper back

1:00 double-forearm stretch

– AT-HOME – (Time)

3 rounds for time:

9 dumbbell hang power cleans (35/50 lb)

12 dumbbell thrusters

15 burpees over the dumbbells

– Use two dumbbells.