Wednesday’s WOD

CrossFit Uncensored – CrossFit


Click here to get more details: http://crossfituncensored.com/family-friend-referral-program/

Warm-up

W9: 5 Minutes of Doubles Unders (No Measure)

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

WOD

Metcon (AMRAP – Rounds and Reps)

C1 (RX+/BBB)

AMRAP 18:

80 Wallballs (20/14#)10/9ft

60 Calorie Row

40 1-Arm DB Snatch (70/50#)

20 OHS (135/95#)

10 Ring MU

*MUST HAVE TRAINERS OK (show good movements/form) TO DO RX+

C2(RX):

AMRAP 18:

80 Wallballs (20/14#) 10/9ft

60 Calorie Row

40 1-Arm DB Snatch (60/50#)

20 OHS (115/80#)

5 Ring MU

*MUST HAVE TRAINERS OK (show good movements/form) TO DO RX

C3:

AMRAP 18:

80 Wallballs (20/14#) 9ft

60 Calorie Row

40 1-Arm DB Snatch (50/20#)

20 OHS (95/65#)

5 Ring dips (progression w/ band)

*scale further if needed

C4:

AMRAP 18:

10 Wallballs (14/10#)

10 Calorie Row

10 1-Arm DB Hang Power Snatch (20/15#)

5 OHS (35/15#)/Air Squats

5 Ring Dips (band or feet assistance ok)

*weights/movements/reps/time will be scaled further if needed.
1.25.17 BBB

Recovery

C7: Foam Roll (No Measure)

Target hamstrings and lower back! If you are unsure…ask the trainer the best way!