CrossFit9 – CrossFit WOD

Strength

Clean (Three Position Clean 2 x 5 @ 50-60%
Pause in each position, then finish clean:
1) low hang
2) hang
3) high hang

Pause at Hang

2 x 4 @ 60-70%

Full Clean

2 x 3 @ 70-80%)

Metcon

Metcon (Time)

5 rounds for time:

20 push presses (55/75 lb)

20 alternating front rack lunges (55/75 lb)

Cooldown (No Measure)

1 Minute each:

Thread the needle

Pigeon stretch each side

Kneeling lunge pulses