CrossFit9 – CrossFit WOD
Skill
Clean and Jerk (5 x 3)
Clean and jerk practice. Prioritize perfect movement over load
Metcon
Metcon (Time)
For time
30-25-20-15-10
KB Swings
Kipping Pull-ups (no butterfly)
L1: B/P
L2: G/Y
L3: R/G
Push-ups – Eccentrics
Push-ups – Eccentrics (Checkmark)
4 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep