CrossFit9 – CrossFit WOD

Strength

Tempo Front Squat (4 x 4 @ 7-8/10 RPE

RPE = rate of perceived exertion on a scale between 1 and 10. )

3 seconds down

3 second hold

Explosive up

Metcon (2 Rounds for time)

3 rounds:

8 overhead squats

24 pull-ups

— at 10:00 on the clock —

3 rounds:

8 power snatch

24 wallballs (20/14#)

L1: 45/35

L2: 95/65

L3: 115/85
Target times:

Set 1: 3:45-4:45

Set 2: 4:00-5:00

Time cap each set: 7 minutes

That means each of these sets should be treated as sprints— FAST. You will have plenty of rest between to recover for the next set.

Accessory (Time)

For Time:

100 Abmat Sit Ups

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)