Friday’s WOD/ May 6th

CrossFit Uncensored – CrossFit

Warm-up

W16: 3 rounds/20 sec per station (No Measure)

PVC Pipe thrusters

Jumping Jacks

Mountain Climbers

Skill Work

D4: Split Jerk Drill (No Measure)

These six exercises can be performed in sequence as follows:

Back squat and BTN push press

Back squat and BTN push jerk

Back squat and BTN split jerk

Front squat and push press

Front squat and push jerk

Front squat and split jerk

Clean and split jerk

Rest 10 seconds and go through again.

Weightlifting

Split Jerk (1×2)

C2/C3:

Find your heavy 2RM

20 Minutes to find.

C4: Push Press – work on form and technique at 5 reps per set.

WOD

Metcon (AMRAP – Rounds and Reps)

C1(RX+):

15 Minutes

5 Squat Cleans 165/115#

10 Wallball GHD Sit-ups #20/14

10 Deadlifts

C2(RX):

5 Squat Cleans 135/95#

10 GHD Sit-ups #14/10

10 Deadlifts

C3:

5 Squat Cleans 115/85#

20 AbMat Wallball Sit-ups 20/14#

20 Deadlifts, 115/85#

*weights can be scaled further

C4:

5 Hang Power Cleans 45/33#

10 Ab-Mat Sit-ups

10 Deadlifts

*weights can be scaled further