Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W9: 5 Minutes of Doubles Unders (No Measure)

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

Weightlifting

Snatch Pull

80%/5

(85%/5)3

WOD

Metcon (4 Rounds for reps)

Score is total number of Clean & Jerks (POWER CLEANS)

C1(RX+:

“Row & Go”

4 Rounds:

Min 1: 1 Round of Strict Cindy

Min 2: 15/12 Calorie Row

Min 3: Max Clean and Jerks (135/95#)

*trainer must okay movements/form for this CAT.

C2(RX):

4 Rounds:

Min 1: 1 Round of Strict Cindy

Min 2: 15/12 Calorie Row

Min 3: Max Clean and Jerks (115/80#)

*trainer must okay movements/form for this CAT.

C3:

4 Rounds:

Min 1: 1 Round of Strict Cindy (progressions ok)

Min 2: 15/12 Calorie Row

Min 3: Max Clean and Jerks (115/80#)

C4:

4 Rounds:

Min 1: 1 Round of Strict Cindy (progressions okay/ trainers choice)

Min 2: 12/9 Calorie Row

Min 3: Push Press (65/45#)

*trainer may adjust according to athlete