Thursday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W27: Monkey in the Middle (No Measure)

https://www.youtube.com/watch?v=mnGUyw_WTE4#action=share

You can do a couple groups if the ball is too heavy for some.

– If the ball gets dropped everyone does 3 burpees

– if the ball gets caught the person who thre the ball switches with the “monkey in the middle”.

– Set the clock and play for 3-5 minutes.

Weightlifting Drills

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

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
C3:

9-7-5 reps for time of:

Bar Muscle-ups/ Chest to Bar (bands ok)

115/80-lb. squat snatches

C4:

9-7-5 reps for time of:

Jumping Pull-ups

45/35-lb. squat snatches

After Party

AP4: Complete as many rounds as possible in 6 mins of: (No Measure)

6 Toes-to-bars

6 V Situps

6 Leg Raises