Monday’s WOD

Announcements

October 31st, Monday – Last Class is at 1 PM. All evening classes are cancelled.

November 11th, Friday – 6 PM MANDATORY Trainer’s Meeting ! Save the date trainers.

CrossFit Uncensored – CrossFit


https://www.eventbrite.com/e/the-labeda-twelfth-annual-halloween-bash-tickets-27361376614?aff=es2

Warm-up

W17: 3 minutes: (No Measure)

Every 30 sec perform 5 Air Squats

Weightlifting

80%: Clean and Jerk (3-3-3-3-3)

WOD

Metcon (Time)

“Everest”

C2:

21 Power Snatches (115/80#)

21 Pull-ups

15 Overhead Squats (115/80#)

15 C2B Pull-ups

9 Squat Snatches (115/80#)

9 Bar Muscle-ups

C3:

21 Power Snatches (95/65#)

21 Pull-ups

15 Overhead Squats (95/65#)

15 C2B Pull-ups (band ok)

9 Squat Snatches (95/65#)

6 Bar Muscle-ups (bank ok)

C4:

15 Hang Power Snatches (45/33#)

15 Jumping Pull-ups

12 Overhead Squats (45/33#)

12 Jumping Pull-ups

9 Hang Power Snatches (45/33#)

9 Jumping Pull-ups
9.19.16 – BBB

Metcon (Time)

“Everest”

C2:

21 Power Snatches (115/80#)

21 Pull-ups

15 Overhead Squats (115/80#)

15 C2B Pull-ups

9 Squat Snatches (115/80#)

9 Bar Muscle-ups

C3:

21 Power Snatches (95/65#)

21 Pull-ups

15 Overhead Squats (95/65#)

15 C2B Pull-ups (band ok)

9 Squat Snatches (95/65#)

6 Bar Muscle-ups (bank ok)

C4:

15 Hang Power Snatches (45/33#)

15 Jumping Pull-ups

12 Overhead Squats (45/33#)

12 Jumping Pull-ups

9 Hang Power Snatches (45/33#)

9 Jumping Pull-ups
9.19.16 – BBB

Metcon (Time)

“Everest”

C2:

21 Power Snatches (115/80#)

21 Pull-ups

15 Overhead Squats (115/80#)

15 C2B Pull-ups

9 Squat Snatches (115/80#)

9 Bar Muscle-ups

C3:

21 Power Snatches (95/65#)

21 Pull-ups

15 Overhead Squats (95/65#)

15 C2B Pull-ups (band ok)

9 Squat Snatches (95/65#)

6 Bar Muscle-ups (bank ok)

C4:

15 Hang Power Snatches (45/33#)

15 Jumping Pull-ups

12 Overhead Squats (45/33#)

12 Jumping Pull-ups

9 Hang Power Snatches (45/33#)

9 Jumping Pull-ups
9.19.16 – BBB