Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W21: 2 Rounds (No Measure)

100 M Row

100 M Run

Skill Work

Clean and Jerk Skill (No Measure)

Clean and Jerk Skill

Spend some time going over muscle clean, power clean and squat cleans. The difference between them and when to use them.

Then move on to Jerks- Split Jerk and push jerk

CAT 4 athletes will do push presses in today’s wod

Metcon

Metcon (Time)

“Jump Street”

CAT 2- RX

3 Rounds:

400 Meter Run

15 Power Clean and Jerks (115/80)

75 Double Unders

*Must be able to do doubles to do this CAT

CAT 3-

“Jump Street”

3 Rounds:

400 Meter Run

15 Power Clean and Jerks (95/65)

200 Single Unders

CAT 4-

“Jump Street”

3 Rounds:

200 Meter Run

15 Power Clean and push press 45/35)

75 Single Unders