Friday’s WOD

CrossFit Uncensored – CrossFit


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Warm-up

Warm-up (No Measure)

150 Double unders/Single unders, rest 1 minute

100 Double unders/ Singles unders, rest :30

50 Double unders/ Singles unders

WOD

Metcon (AMRAP – Rounds and Reps)

Trainers & Athletes: Chip away at reps. One partner works, the other rests. Go until you need a break and tap your partner in. Find a partner in the same CAT if possible. Post Team Names into WODIFY with TEAM results!

C1:

Teams of 2, AMRAP 25:

9 Rope Climbs

40 Clean & Jerks

30 Handstand Push-ups

40 Power Snatches

76 Double-unders

40 Overhead Squats

1st Round 95/65#

2nd Round 115/80#

3rd Round 135/95#

4th Round 155/105#

C2:

Teams of 2, AMRAP 25:

9 Rope Climbs

40 Clean & Jerks

30 Handstand Push-ups

40 Power Snatches

76 Double-unders

40 Overhead Squats

1st Round 75/55#

2nd Round 95/65#

3rd Round 115/80#

4th Round 135/95#

C3:

Teams of 2, AMRAP 25:

6 Rope Climbs / Foot Locks / Halfway-ups

40 Clean & Jerks

30 Handstand Push-ups (mats ok)

40 Power Snatches

76 Double-unders (count misses/single unders

40 Overhead Squats

1st Round 75/55#

2nd Round 95/65#

3rd Round 115/80#

4th Round 135/95#

*if you cannot progress up in weight. stay at the weight you can in this CAT. Sloppy form is unacceptable. Keep weight were form and technique will make your coach proud or they will scale you in the middle of the WOD.

C4:

Teams of 2, AMRAP 20:

5 Ring Rows

5 Push Press 45/33#

10 Box Push-ups

10 Hang Power Snatches 45/33#

15 Single unders

15 Air Squats

9.29.16 CNE