Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Trainer will start the clock for the class.

Warm-up (No Measure)

10 air squats every 30 sec for 5 min

Weightlifting

Back Squat (6 @ 60% 1 RM)

20 Minutes to Complete:

Start light and work up to your working weight @60% 1 RM.

Trainer Reference:

https://youtu.be/ultWZbUMPL8

Back Squat (6 @ 70% 1RM)

6 reps @ 70 % 1RM

Back Squat (5-5-5 @ 80% 1RM)

MAKE SURE TO LOG EACH WEIGHT TO EACH SEPARATE SET.

WOD

Metcon (AMRAP – Rounds and Reps)

C1:

7 Minute

2 Double-unders

2 Kettlebell Swings

4 Double-unders

4 Kettlebell Swings

6 Double-unders

6 Kettlebell Swings

And so on..

Kettlebell Weight: 73M/53F#

Kettlebell Swing Demo:

Trainer Reference:

https://youtu.be/vdezTMulJ-k

C2:

Kettlebell Weight: 53M/44F#

C3:

Double-unders(count misses/singles) or Double reps for singles

Kettlebell Weight: 53M/35F#

*can scale weight down further if needed.

C4:

Single Jump Rope

Kettlebell Weight: 27M/18F#

*can scale weight down further if needed.
Trainers please go over with each class where and how to properly put the kettle bells back. They go in weight order, not where ever there is an empty space. Wipe the handles down after you have finished with them. Thank you for respecting our the “playground”.

Recovery

Foam Roll (No Measure)

Attack those shins, and legs with a roller. If you are unsure….ask your trainer the best way!