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

Warm-up (No Measure)

3×100 Double unders/ Single unders, 1 minute rest between sets

Weightlifting

Back Squat (5-1-5-1-5-1)

Warm-up to your 78% 1 reps max.

1st – 5 @ 78%

2nd – 1 @ 83%

3rd – 5 @ 78%

4th – 1@ 86%

5th – 5 @ 78%

6th – 1 @ 89%

Metcon (Time)

C1:

3 rounds for time of:

10 strict knees-to-elbows

155/ 115-lb. power snatches, 10 reps

10 strict knees-to-elbows

10 burpees

C2:

3 rounds for time of:

10 strict knees-to-elbows

135/ 95-lb. power snatches, 10 reps

10 strict knees-to-elbows

10 burpees

C3:

3 rounds for time of:

10 Kipping knees-to-elbows

95 / 75-lb. power snatches, 10 reps

10 Kipping knees-to-elbows

10 burpees

C4:

3 rounds for time of:

10 knee raises

45/33lb. power snatches, 10 reps

10 knee raises

10 burpees