Friday’s WOD

CrossFit Uncensored – CrossFit


Athlete Angela & Aves conquering Jais’s Mountain with the pups. #JS63

Warm-up

R4: 400 M Run (No Measure)

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

Weightlifting

Clean and Jerk (3-3-3-3-3-3-3)

1. Clean & Jerk

3+(cleans) + 1(jerk)

60%/3+1

65%/3+1

70%/3+1

75%/3+1

(80%/2+1)3

WOD

Metcon (AMRAP – Reps)

C2(RX):

Ascending Ladder by 3’s for 8:00:

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

…Keep going

C3 & C4- *Trainers will scale /add/ change movements as they see fit.

C3:

AMRAP 8

3 Thrusters (75/55)

3 Toes to Bar /K2E

6 Thrusters (75/55)

6 Toes to Bar / K2E

9 Thrusters (75/55)

9 Toes to Bar

….keep going

C4:

AMRAP 8

3 Thrusters (45/35)

3 Knee Raises

6 Thrusters (45/35)

6 Knee Raises

9 Thrusters (45/35)

9 Knee Raises