Monday’s WOD

CrossFit Uncensored – CrossFit


Do you need help learning pull ups? Want to learn how to Kip? Sign up for our workshop starting this Friday!

Warm-up

Warm-up (No Measure)

2 Rounds:

30 Seconds Each

Spidermans

Front Samson

Air Squats

Push-up to Down Dog

Side Sampson

PVC Pass Throughs

Barbell Conditioning

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

Metcon (Time)

“Snake Bite”

CAT-2 RX

21-15-9

Squat Snatch (95/65)

Chest to Bar Pull-ups

*12 Minute Time CAP. Miss the time cap- Lose the RX!

CAT- 3

15-12-9

Power Snatch (95/65)

Overhead Squats (95/65)

Pull Ups / Banded Pull Ups

CAT-4

15-12-9

Power Snatch (75/55)

Overhead Squats (75/55)

Jumping Pull-ups / Banded Pull Ups