CrossFit9 – CrossFit WOD

Weightlifting

Clean Drills (Checkmark)

1. Rack Delivery Drill

2. Tall Muscle clean

3. High hang Power clean

4. Low hang power clean

5. Slow pull power clean
TC: 15 mins

Score: N/A

Metcon

Metcon (Weight)

EMOM 10:

ODD: 15/12 calorie row

EVEN: 1 power clean + 2 front squats

Right into…

EMOM 10:

Odd: 15/12 calorie ski

Even: 1 squat clean + 2 push jerks

L1: 95/65; 12/10 calories or 40 seconds

L2: 135/95+

L3: 185/125+
TC: 20 min

Score: Load

Extra Accessory

Post Chain (Checkmark)

Banded march

5 minutes @hard bands

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