CrossFit9 – CrossFit WOD

Weighted Pull-ups (7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.)

– Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.

– Use a dumbbell, medicine ball, vest, or weight belt to add weight to the pull-ups.

– If you are not yet able to perform a pull-up, use a tempo toe spot, or a partner spot, or negatives

Metcon (Time)

3 rounds for time:

21 deadlifts

15 hang power cleans

9 squat clean thrusters
L1: 45/35

L2: 135/95

L3: 185/125

Stretching (No Measure)

1 set:

1:00 pigeon pose/side

– AT-HOME – (3 Rounds for time)

3 sets, each for time:

21 dumbbell deadlifts (35/50 lb)

15 dumbbell hang power cleans

9 dumbbell squat clean thrusters

– Rest 3:00-5:00 between sets.

– Use two dumbbells for each movement.