Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W5: 3 Rounds *20 Second Stations (No Measure)

Jumping Jacks

PVC Overhead Squats

Arm Forward Jumping Jacks

Weightlifting

Snatch (4-4-4-4-4)

60%/4

70%/4

75%/4

(80%/4)2

*(75%/4)3, that should be read to mean: 3 sets of 4 reps at 75%.

* 60%/2; 70%/2 should be read to mean 2 reps at 60%, then 2 reps at 70%

(BBB)

Snatch Pull (3-3-3-3)

(95%/3)4

*(75%/4)3, that should be read to mean: 3 sets of 4 reps at 75%.

* 60%/2; 70%/2 should be read to mean 2 reps at 60%, then 2 reps at 70%.

(BBB)

WOD

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
C3:

3 Rounds:

50 Air Squats

7 Muscle-ups (band ok/ rings)

10 Hang Power Cleans (115/65#)

C4:

3 Rounds:

50 Air Squats

7 Ring Rows

10 Hang Power Cleans (65/45#)

(CFNE) 11.07.16