CrossFit9 – CrossFit WOD

Endurance

500m Row (Time)

Max Effort 500m Row
3 x 500m row

Rest 2 min between

Weightlifting

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Score = weight

Lats and Straight Arm Strength

Ball Ups – Eccentrics (Checkmark)

1 set:

Banded lat pull downs x 20-50 reps (feel the burn!)

Then,

3 x 3 x 5 sec negative Ball Ups

Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo