CrossFit9 – CrossFit WOD

Skill and Technique

Squat Clean and Jerk (Squat Clean and Split Jerk
Practice and build to have an idea for challenging workout weight)

(15-20 min)

Metcon

Metcon (Time)

For time:

90 seconds Jump rope “Double under”

8 Clean and Jerks

90 seconds Jump rope “Double under”

6 Clean and Jerks

90 seconds Jump rope “Double under”

4 Clean and Jerks

90 seconds Jump rope “Double under”
(no resting weight on ground)

L1: (any challenging weight for practice perfection

L2: 95/65 -→ 115/85-→ 135/95

L3: 135/95 -→ 165/115-→ 185/125

Toes to Bar Strength

Jefferson Curl (Checkmark)

3 slow rounds:

5 Jefferson Curl ( increase weight from previous weeks)

5/5 Sciatic Nerve Glides
Emphasize curling down while staying fully engaged.

Do not feel discomfort in your low back!

Strict Toes-To-Bar (Perform 10 reps with rest between each:

Perform a Ball-Up, then pin toes to bar as you drop hips, and extend legs.

Goal – achieve toes to bar position
Then lower down as slow as possible

)

Use a spotter to achieve a max height with perfect form. Then, perform a controlled negative without the spotter