CrossFit9 – CrossFit WOD

Clean Complex (8 Rounds for weight)

For load:

2 clean pulls

2 hang power cleans

2 front squats
Perform 5-7 sets

240918 (Distance)

– RX –

5 rounds for distance:

:20 row

– Rest :40.

:30 row

– Rest :30.

:40 row

– Rest :20.

:50 row

– Rest :10.

1:00 row

– Rest 1:00.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

5 rounds at an easy pace:

:20 row

– Rest :40.

:30 row

– Rest :30.

:40 row

– Rest :20.

:50 row

– Rest :10.

1:00 row

– Rest 1:00.

Stretching (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll lats

Accessory – Optional (5 Rounds for weight)

Every 3:00 for 5 sets:

15 weighted hip extensions (25/45 lb)

Sandbag carry /D-ball carry(100 ft)

– Choose a load that allows you to perform each set of hip extensions unbroken.

– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.

– Substitute the sandbag for a double-kettlebell front-rack carry.

– AT-HOME – (Distance)

5 sets for total distance:

5 rounds

:30 jog

:30 run

– No rest between paces.

– Rest 1:00 between sets.