CrossFit9 – CrossFit WOD

– STRENGTH I – (10 Rounds for weight)

For load:

Snatch, clean, or jerk:

5 reps x 2 sets at 50-60%+

4 reps x 5 sets at 60-70%+

3 reps x 3 sets at 70-80%

– Welcome to week three of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.

– Use a recent one-rep-max to find your percentages.

– If you choose to clean in this session, consider performing the power clean because you’ll squat clean in partner Badger.

– Take the barbell out of a rack for the jerk.

– Rest as needed between sets.

Turkish Get Up (Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.)

240923 (AMRAP – Rounds and Reps)

– RX –

AMRAP 15:

Double-KB front-rack carry (50 m) (35/53 lb)

10 burpees to target (12 in)

– INTERMEDIATE –

AMRAP 15:

Double-KB front-rack carry (50 m) (26/35 lb)

10 burpees to target (6 in)

– BEGINNER –

AMRAP 15:

Single-KB goblet carry (50 m) (18/26 lb)

10 burpees