Monday’s WOD

CrossFit Uncensored – CrossFit


Warm-up

W28: Tic Tac Toe (No Measure)

Follow the video demo. Coaches judgment on how many games to warm-up

https://www.instagram.com/p/BRs1BJojfao/?taken-by=crossfittraining

Weightlifting Drills

D10: Thruster Breakdows (No Measure)

Power Clean (starting position)

x5 (class together)

· elbows up

· bar resting on anterior deltoids

Front Squat

x5 (class together)

· sit in your heels

· get depth/past parallel

· chest & elbows high

· back tight

Shoulder Press

x5 (class together)

· fluid motion getting bar directly overhead

· pull your head through

· biceps are right by your ears

Thruster (movement put together)

X3 (class together)

*Advance/Intermediate – add weight or empty bar/ Beginner – PVC pipe

WOD

Metcon (AMRAP – Rounds and Reps)

C1:

AMRAP 13:

15 Deadlifts (135/95#)

12 Hang Power Cleans

9 Front Squats

6 Push Jerks

3 Thrusters

*trainer must okay any athlete doing this CAT at this weight.

C3:

AMRAP 13:

15 Deadlifts (115/85#)

12 Hang Power Cleans

9 Front Squats

6 Push Jerks

3 Thrusters

*trainer must okay any athlete doing this CAT at this weight.

C3:

AMRAP 13:

15 Deadlifts (95/65#)

12 Hang Power Cleans

9 Front Squats

6 Push Jerks

3 Thrusters

C4:

AMRAP 13:

15 Deadlifts (75/55#)

12 Hang Power Cleans

9 Front Squats /Air Squats

6 Push Press

3 Thrusters

After Party

W15: 1 or 2 Mountain Runs (No Measure)