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 |
—
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) |
