Friday’s WOD

CrossFit Uncensored – CrossFit


2/4 FRIENDS & FAMILY DAY! TEAM SPIRIT day also!! Bring your friends and wear your teams gear!!

Warm-up

W9: 5 Minutes of Doubles Unders (No Measure)

*Work on double-unders if you don’t have them.

Weightlifting Drills

Work on OHS/ Power Snatches

WOD

Metcon (Time)

C1(RX+)BBB:

2 Rounds:

21 OHS (95/65#)

21 C2B Pull-ups

21 Power Snatch (95/65#)

21 Over-the-Bar Burpees

C2 (RX)CFNE:

2 Rounds:

21 Overhead Squats (75/55#)

21 C2B Pull-ups

21 Power Snatch (75/55)

21 Burpees Over-the-Bar

*trainer will scale if they feel the weight or the movements

won’t preserve the stimulus of this WOD.

C3:

2 Rounds:

21 Overhead Squats (75/55#)

21 C2B Pull-ups/Pull-ups (band ok)

21 Power Snatch (75/55)

21 Burpees Over-the-Bar

*scale further if needed.

C4:

3 Rounds:

7 Overhead Squats/ Air Squats (45/33#)

7 Jumping Pull-ups

7 Hang Power Snatch (45/33)

7 Burpees Over-the-Bar

*scale further if needed.
1.20.17 CFNE/BBB

After Party

W15: 2 Mountain Runs (No Measure)

*depending on the time left.