Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W37: 2 Rounds #3 (No Measure)

10 Kipping Pull-ups

7 HSPU

5 Toes-to-Bar

15 Jumping Squats

WOD

Metcon (Time)

C1(RX+):

21-15-9:

Snatches, 135/95

GHDSU

Directly into:

21-15-9:

Clean & Jerks, 135/95

Bar Muscle-ups

Directly into:

21-15-9:

Bar Facing Burpees

TTB

C2(RX):

21-15-9:

Snatches, 115/80

GHDSU/double abmats sit-ups if no GHD

Directly into:

21-15-9:

Clean & Jerks, 115/80

Bar Muscle-ups

Directly into:

21-15-9:

Bar Facing Burpees

TTB

C3:

21-15-9:

Snatches, 95/65

Ab-Mat Sit-ups (double)

Directly into:

21-15-9:

Clean & Jerks, 95/65

Bar Muscle-ups (band Ok)/ Regular Pull-ups (trainer can change this progression to what they see fit)

Directly into:

21-15-9:

Bar Facing Burpees

TTB/Knees to Elbows

C4:

15-12-9:

Hang Power Snatches, 45/35

Ab-Mat Sit-ups

Directly into:

15-12-9:

Push Press, 45/35

Bench Dips

Directly into:

15-12-9:

Bar Facing Burpees

Knee Raises