CrossFit9 – CrossFit WOD

Weightlifting

Snatch Practice (Checkmark)

Snatch drills

Tall Vertical jump, snatch grip

Tall Snatch High pull, slow mo

Tall Snatch high pull, @ speed

Tall Snatch Pull under onto plates

OHS
TC: 15 mins

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 minutes:

15/12 calorie ski or bike erg

50 double-unders

2 power snatch + 1 OH squat @ 60% of 1RM
Score: Rounds & Reps + Weight

Scaling Options

L1: 50 single-unders;

2 Power Snatch + 1 OH Squat @ RPE 5

L2: 30-50 DU

L3: 50 DUs or 25 Crossover DU attempts

Extra Accessory

Core (Checkmark)

3 sets

60 sec Support hold on rings

60 sec hollow body hold

Rest as needed