Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W7: 2 Rounds (No Measure)

400 M Run

10 Push-ups

10 Air Squats

Weightlifting

Squat Snatch (3-3-3-3-3)

When the program is written as snatch (75%/4)3, that should be read to mean: 3 sets of 4 reps at 75%. Snatch 60%/2; 70%/2 should be read to mean 2 reps at 60%, then 2 reps at 70%.

Strength:

Snatch

60%/3

65%/3

(70%/3)3

WOD

Criss Cross (AMRAP – Rounds and Reps)

C1(BBB):

AMRAP 15:

30 DU

15 Power Cleans (135/95#)

30 DU

15 T2B

C2:

AMRAP 15:

30 Double-unders

15 Power Cleans (115/75#)

30 Double-unders

15 Toes-to-Bar

C3:

AMRAP 15:

30 Double-unders (count misses)/Singles

15 Power Cleans (95/65#)

30 Double-unders (count misses)/Singles

15 Toes-to-Bar/Knees to elbows

C4:

AMRAP 15:

30 Singles

15 Power Cleans (65/45#)

30 Singles

15 Toes-to-Bar