Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!

Weightlifting

Snatch

65%/2

70%/2

(75%/2)3

(80%/1)4

Trainers*

When the program is written as snatch (75%/4)3, that should be read to mean: 3 sets of 4 reps at 75%.

Strength:

1. Snatch – BBB

WOD

Tootsie Roll (Time)

C2(CFNE):

For time:

Buy-in: 1,000m Row

Directly into:

21-15-9

Overhead Squats (115/80#)

KB Swings (70/53#)

C3:

For time:

Buy-in: 1,000m Row

Directly into:

21-15-9

Overhead Squats (95/65#)

KB Swings (53/35#)

C4:

For time:

Buy-in: 500m Row

Directly into:

21-15-9

Overhead Squats (65/45#)

KB Swings (27/18#)
10.28.16(CFNE)