CrossFit9 – CrossFit WOD

– STRENGTH – (8 Rounds for weight)

6 sets for load:

1 clean pull

1 hang power clean

1 hang squat clean

– All hang reps start from above the knee.

2 drop sets:

1 complex at 95%

1 complex at 90%

– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.

– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

– Rest 3 minutes between sets.

240903 (Time)

– RX –

For time:

10 wall walks

800/1,000-m row

10 wall walks

– INTERMEDIATE –

For time:

5 wall walks

800/1,000-m row

5 wall walks

– BEGINNER –

For time:

10 inch worms

600/800-m row

10 inch worms
Every wall walk hold for 3 sec at the top. Only feet can be touching the wall (no legs/belly/chest/etc.)

Skill Work (Checkmark)

Post-workout:

4 sets:

:20 seated leg raises

– Rest :10

:20 hollow hold

– Rest :10

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

– AT-HOME – (Time)

For time:

10 wall walks

1,000-m run

10 wall walks