Thursday’s WOD

Announcements

We are CLOSED on Memorial Day (Monday, May 30th, 2016). Please RSVP on the whiteboard in the gym if you want to come out to Road Runner Park this Sunday. Volley Ball, BBQing, Corn Hole, Beer Pong…..Fun! Bring the family!

CrossFit Uncensored – CrossFit

Warm-up

W7: 2 Rounds (No Measure)

400 M Run

10 Push-ups

10 Air Squats

Skill Work

Burgener Warm-up (No Measure)

x3 Dip

x3 Dip Shrug

x3 Dip Shrug High-pull

x3 Dip Shrug High-pull Muscle Snatch

x3 Overhead Squat

x3 Snatch Balance 4 ,6 all the way drop

x3 Full Snatch (take off position/ barbell to shins)

x3 Full Snatch (above the knees)

WOD

Metcon (AMRAP – Rounds and Reps)

In 15 minutes work up the ladder as far as you can. Record the rounds and fractions of rounds completed.Write in comments if you get to a round you couldn’t complete in time. 1, 2, 3, 4——–2, 4, 6, 8. . . Burpees over the barbell (i.e. 1 snatch, 2 burpees, 2 snatches, 4 burpees, 3 snatches, 6 burpees, etc)

C1:

Power Snatch 135/95#

Bar over Burpees

C2:

Power Snatch 115/75#

Bar over Burpees

C3:

Power Snatch 95/65#

Bar over Burpees

C4:

Power Snatch 45/33#

Burpees

MS: Jump Rope Skill Cash-Out (Time)

C1:

45 Triple Unders

C2:

75 Double Unders

C3:

50 Double Unders (count misses / singles)

C4:

100 Singles