CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

2 sets:

10 PVC pass-throughs

10 PVC good mornings

5 PVC overhead squats to above parallel

10 alternating box step-ups

5 box jumps

Power Snatch (Pre-workout:
EMOM 15:
1 power snatch
– Build in load every 3:00.)

240828 (Time)

– RX –

For time:

21-15-9

Hang power snatches (75/115 lb)

Box jumps (20/24 in)

– INTERMEDIATE –

For time:

21-15-9

Hang power snatch (65/95 lb)

Box jumps (20/24 in)

– Step down from the box.

– BEGINNER –

For time:

12-9-6

Hang power snatch (35/45 lb)

Plate jumps (4/8 in)

– Step down from the plate.

Stretching (No Measure)

Accumulate:

1:00 foam roll calves

1:00 foam roll quads

– STRENGTH I – (7 Rounds for weight)

For load:

Snatch, clean or jerk:

5 reps x 2 sets at 50-60%

4 reps x 3 sets at 60-70%

3 reps x 2 sets at 65-75%

– Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week.

– Next week, we take a break from a structured cycle and then return the week of September 9.

– Use the same 1-rep-max to find your percentages.

– Take the jerks from a rack, and rest as needed between sets.

– AT-HOME – (Time)

For time:

21-15-9

Double-dumbbell hang power snatches (20/35 lb)

Jumps to, or over, an object (20/24 in)

– Use an object that is approximately knee height.