Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

R3: 800 M Run (No Measure)

WOD

Rock, Paper, Scissors (3 Rounds for reps)

With a running clock. Plug in total reps achieved for each rounds. EXAMPLE: 1st RD with Back Squats – 50reps + 50reps +23 reps = 123

C2(CFNE):

Teams of 3:

AMRAP 7:

Back Squat:

50 Reps at 135/95#

50 Reps 185/135#

AMRAP at 225/155#

Rest 3:00

AMRAP 7(10:00):

Push Press:

50 Reps at 135/95#

50 Reps at 155/105#

AMRAP at 185/135#

Rest 3:00

AMRAP 7(20:00):

Hang Power Clean:

50 Reps at 135/95#

50 Reps at 155/105#

AMRAP at 185/135#

C3:

1st Round:

115/65#

165/115#

215/150#

2nd Round:

115/65#

135/95#

165/115#

3rd Round

115/65#

135/95#

165/115#

*scale weight further to keep a fast pace with GREAT form during AMRAPs. Trainer will check form and scale accordingly before WOD beings.

C4:

1st Round:

35 reps at each weight

65/45#

85/65#

105/75#

2nd Round:

35 reps at each weight

65/45#

85/65#

105/75#

3rd Round:

35 reps at each weight

65/45#

85/65#

105/75#