Tuesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

NO WARM-UP (No Measure)

Start Mobility & Dynamics right away, in order to fit Skill Work in.

Skill Work

Handstand Push-ups

Gymnastics Conditioning

Ninjas: EMOMx7: 12 unbroken kipping HSPU

Advanced: EMOMx7: 9 unbroken kipping HSPU

Intermediate: EMOMx7: 6 unbroken kipping HSPU (mats ok)

Beginner: EMOMx7: 3 wall climbs / 6 push-ups (knees ok)

WOD

Sandstorm (3 Rounds for reps)

C2:

AMRAP 4

21-15-9:

Power Snatch (75/55#)

Burpees

Rest 4:00

AMRAP 4

15-12-9:

Power Snatch (95/65#)

Burpees over Bar

Rest 4:00

AMRAP 4

12-9-6:

Power Snatch (115/80#)

Burpee Box Jumps (24″/20″)

C3:

AMRAP 4

21-15-9:

Power Snatch (65/45#)

Burpees

Rest 4:00

AMRAP 4

15-12-9:

Power Snatch (85/60#)

Burpees over Bar

Rest 4:00

AMRAP 4

12-9-6:

Power Snatch (95/65#)

Burpee Box Jumps (24″/20″)

C4:

AMRAP 4

15-12-9:

Hang Power Snatch (45/33#)

Burpees

Rest 4:00

AMRAP 4

12-9-6:

Hang Power Snatch

Burpees over Bar

Rest 4:00

AMRAP 4

9-6-3:

Hang Power Snatch

Burpee Box Step-ups (16″/14″)