CrossFit9 – CrossFit WOD

Shoulder Press (- STRENGTH II –
For load:
Shoulder press
5-5-5-5-5+
– Max reps on the last set.)

– Welcome to week one of our Strength II cycle where we will shoulder press for the next four weeks.

– Find a heavy set of 5 shoulder presses for the day.

– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.

Strategy Is For Squares (AMRAP – Reps)

– RX –

6 sets:

On a 1:30 clock:

:45 max-calorie row

:15 transition

:30 toes-to-bars

– Rest 3:00 between intervals.

– INTERMEDIATE –

6 sets:

On a 1:30 clock:

:45 max-calorie row

– Rest :15.

:30 max-reps toes-to-bars

– Rest 3:00 between intervals.

– BEGINNER –

6 sets:

On a 1:30 clock:

:45 max-calorie row

– Rest :15.

:30 knees raises

– Rest 3:00 between intervals.

Stretching (No Measure)

Accumulate:

1:00 foam roll calves

1:00 cobra stretch

– AT-HOME – (AMRAP – Reps)

6 sets:

On a 1:30 clock:

:45 max burpees

:15 transition

:30 v-ups

– Rest 3:00 between intervals.