9.2 CrossFit W.O.D.
Pre-Session Weightlifting
Max complex: |
1 Power Clean + |
2 Front Squats + |
3 Push Jerks |
—
Front Squat @ 10 second hold |
4 x 3 @ increasing loads |
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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 |
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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) |