Monday’s WOD

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Warm-up

R4: 400 M Run (No Measure)

*early class 5 1/2 laps in the rink.

Skill Work

Burgener Warm-up (No Measure)

x3 Dip

x3 Dip Shrug

x3 Dip Shrug High-pull

x3 Dip Shrug High-pull Muscle Snatch

x3 Overhead Squat

x3 Snatch Balance 4 ,6 all the way drop

x3 Full Snatch (take off position/ barbell to shins)

x3 Full Snatch (above the knees)

WOD

Metcon (3 Rounds for reps)

Interval training to start the week. Given how we have equal part rest to work (4:00 off between intervals), we can train at a higher intensity than if it were a 12:00 minute AMRAP (total working time). Higher intensity equals higher power, which is the fast track to results.

C2:(CFNE/RX)Must get Trainers ok.

AMRAP 4:

30 DU

15 Power Snatch (75/55#)

Rest 4:00

AMRAP 4:

30 DU

12 Power Snatch (95/65#)

Rest 4:00

AMRAP 4:

30 DU

9 Power Snatch (115/85#)

C3:

AMRAP 4:

30 DU(count misses)/singles

15 Power Snatch (55/45#)

Rest 4:00

AMRAP 4:

30 DU (count misses)/singles

12 Power Snatch (75/55#)

Rest 4:00

AMRAP 4:

30 DU (count misses)/singles

9 Power Snatch (95/65#)

C4:

AMRAP 4:

15 Singles

5 Hang Power Snatch (35/15#)

Rest 4:00

AMRAP 4:

15 Singles

10 Hang Power Snatch (45/35#)

Rest 4:00

AMRAP 4:

15 Singles

15 Hang Power Snatch (55/45#)