CrossFit Love 9.12 | 9.12 WOD
CrossFit Love 9.12
Making your mark on the world is hard. If it were easy, everybody would do it. But it’s not. It takes patience, it takes commitment, and it comes with plenty of failure along the way. The real test is not whether you avoid this
The real test is not whether you avoid this failure, because you won’t. It’s whether you let it harden or shame you into inaction, or whether you learn from it; whether you choose to persevere. ~ B. Obama
Pre-Session Weightlifting
| Max this complex: |
| 1 Power Snatch + |
| 1 Hang Squat Snatch + |
| 1 Snatch + |
| 3 Overhead Squat |
—
| Thrusters |
| 1 x 10 @ heavy |
| *work up to a 10 rep max |
| *no more than 50 reps |
—
WOD
| Pause Front Squats @ 3211 |
| 3 x 3 @ sets across |
—
| 6:00 AMRAP |
| 12 Deadlifts @ 135 / 85 |
| 18 Goblet Squats @ 50 / 40 |
| Rest 4:00 |
| 6:00 Cap |
| 50 Box Jumps @ 30 / 24 |
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Accessory Work
| 4 x 12 GHD Back Extensions |
| 4 x :20 Weighted Prone GHD Plank Holds @ 45 / 25 |
| 4 x :40 Hollow Hold |
