Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Monkey in the Middle (No Measure)

https://www.youtube.com/watch?v=mnGUyw_WTE4#action=share

You can do a couple groups if the ball is too heavy for some.

– If the ball gets dropped everyone does 3 burpees

– if the ball gets caught the person who thre the ball switches with the “monkey in the middle”.

– Set the clock and play for 3-5 minutes.

Weightlifting Drills

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.

WOD

150911 (AMRAP – Rounds and Reps)

C1:

Complete as many reps as possible in 20 minutes of:

135-lb/95. clean and jerks, 15 reps

Rest 1 minute

155-lb./110 clean and jerks, 15 reps

Rest 1 minute

185-lb./135 clean and jerks, 15 reps

Rest 1 minute

225-lb./160 clean and jerks, 15 reps

Rest 1 minute

245-lb./170 clean and jerks, 15 reps

Rest 1 minute

265-lb./185 clean and jerks, 15 reps

C2:

Complete as many reps as possible in 20 minutes of:

115-lb./80-lb. clean and jerks, 15 reps

Rest 1 minute

135-lb./95-lb. clean and jerks, 15 reps

Rest 1 minute

165-lb./115-lb. clean and jerks, 15 reps

Rest 1 minute

205-lb./145-lb. clean and jerks, 15 reps

Rest 1 minute

225-lb./165-lb. clean and jerks, 15 reps

Rest 1 minute

245-lb./*165-lb. clean and jerks, 15 reps

C3:

Complete as many reps as possible in 20 minutes of:

95-lb./*65-lb. clean and jerks, 15 reps

Rest 1 minute

115-lb./*75-lb. clean and jerks, 15 reps

Rest 1 minute

135-lb./*85-lb. clean and jerks, 15 reps

Rest 1 minute

155-lb./*95-lb. clean and jerks, 15 reps

Rest 1 minute

175-lb./*105-lb. clean and jerks, 15 reps

Rest 1 minute

195-lb./*115-lb. clean and jerks, 15 reps

*scale further if needed. Switch to split jerk if needed.

C4:

Complete as many reps as possible in 20 minutes of:

45-lb./33lb. clean and jerks, 15 reps

Rest 1 minute

65-lb./45-lb. clean and jerks, 15 reps

Rest 1 minute

95-lb./65-lb. clean and jerks, 15 reps

Rest 1 minute

105-lb./75-lb. clean and jerks, 15 reps

Rest 1 minute

125-lb./95-lb. clean and jerks, 15 reps

Rest 1 minute

145-lb./100-lb. clean and jerks, 15 reps

*scale further if needed. Switch to split jerk if needed.
C3:

The intermediate should complete as many reps with the prescribed loads as possible. Strive to maintain these points of performance throughout the workout. Push jerks will be faster with lighter loads, but switching to a split jerk may be necessary as the loads increase.

C4:

The load is decreased to allow the beginner to focus on mechanics. Try to complete multiple reps in each set before putting the bar down. Strive to maintain these points of performance during every rep. Pay particular attention to achieving full hip extension and a sound receiving position in both movements.

After Party

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!