9.2 CrossFit W.O.D.

 In WOD

Pre-Session Weightlifting

Max complex:
1 Power Clean +
2 Front Squats +
3 Push Jerks

Front Squat @ 10 second hold
4 x 3 @ increasing loads

CrossFit W.O.D.

Single Leg Box Jump R then L 4 x 2 @ 24 / 20
Seated Box Jump 6 x 2 @ 30 / 24 (with Weight Vest @ 20 / 14 )
Kneeling Jumping Power Cleans 4 x 2

12:00 AMRAP
8 of each, then 4 of each, then 8, then 4 … and so on
Front Squats @ 165 / 100
Plyo Push-ups
Thrusters @ 165 / 100
Jumping Satan Lunes (R + L = 2)
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