CrossFit9 – CrossFit WOD

Weightlifting

Power Snatch (15 minute EMOM
Min 0-5: 3 snatch high pull
Min 6-10: 3 hang power snatch
Min 11-15: 3 power snatch

– increase weight throughout
– Score is the heaviest load for each section.
)

Barbell-free Alternative :

3 per side of each:

Min 0-5: KB snatch high pull

Min 6-10: Hang snatch

Min 11-15: KB snatch from floor

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

20 cal bike (erg or echo)

15 dips

10 dumbbell Turkish get-ups
RX: ♀ 35-lb. DB ♂ 50-lb. DB

Accessory Finisher

Pull-ups (1 set of max pull-ups)

Pull-Up Strength: Horizontal Pulling (Checkmark)

Ring Rows

3 x 10

Strive for a faster up & slower down tempo

Choose an angle that allows for a difficult set of 12 reps – elevate feet on a box or bench if needed for more challenge

Deeper angle than last week, or add weight vest