Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!

Skill Work

Muscle-ups

Gymnastics Conditioning (BBB)

Trainers – set time. The WOD is about 10-19 mins so leave time for it. Enter Sets & Reps into WODIFY with progression breakdown if not RX. You will not improve what you don’t measure!

Ninjas: 8×4 Unbroken Muscle-ups, rest as needed between sets

Advanced: 10×3 Unbroken Muscle-ups, rest as needed between sets

Intermediate: 16×2 Unbroken Muscle-ups (banded ok), rest as needed between sets

Novice: 30×1 Unbroken Ring Rows, rest as needed between sets

*Compare times to last Monday. The goal isn’t to beat your time, but to simply compare and learn.

WOD

7 Up (Time)

C2(CFNE):

10 Rounds:

7 Sumo Deadlift High-pulls (95/65#)

7 Front Squats (95/65#)

7 Push Jerks (95/65#)

C3:

10 Rounds:

7 Sumo Deadlift High-pulls (75/55#)

7 Front Squats (75/55#)

7 Push Jerks (75/55#)

C4:

10 Rounds:

7 Sumo Deadlift High-pulls (45/33#)

7 Front Squats (45/33#)

7 Push Jerks (45/33#)
10.31.16 (CFNE)