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.

– STRENGTH I – (7 Rounds for weight)

For load:

Snatch, clean, or jerk:

5 reps x 4 sets at 50-60%

4 reps x 3 sets at 60-70%

– Welcome to week 1 of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.

– Use a recent 1-rep-max to find your percentages.

– Take the barbell out of a rack for the jerk.

– Rest as needed between sets.

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.