CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

1 round:

200-meter jog, slow

Skipping high knees

Butt kickers

Lateral jumping jacks/side

Karaoke/side

Bear crawl

Backward bear crawl

200-meter run, faster

– 25 ft out and back of each drill.

1 round:

10 PVC pass throughs

10 scap pull-ups

10 PVC behind-the-neck presses

10 kip swings

10 PVC around the worlds

Hang Power Snatch (Pre-workout
On a 10:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps.)

240731 (Time)

– RX –

3 rounds for time:

10 hang power snatches (65/95 lb)

2 rope climbs

200-m run

– INTERMEDIATE –

3 rounds for time:

10 hang power snatches (55/75 lb)

2 partial rope climbs

200-m run

– BEGINNER –

3 rounds for time:

10 hang power snatches (35/45 lb)

4 pull-to-stands

100-m run

Stretching (No Measure)

1 set:

1:00 lacrosse ball foot mash/side

:30 scorpion stretch/side

– AT-HOME – (Time)

3 rounds for time:

20 alternating dumbbell hang snatches (35/50 lb)

20 V-ups

200-meter run