Monday’s WOD 10/30

CrossFit Uncensored – CrossFit


Manic Cindy- 3 Rounds for time- RECORD YOUR SCORE

MANIC MONDAY WARM-UP

Manic: Metcon (Time)

Manic Cindy

3 rounds for time

5 pull ups

10 push ups

15 air squats

Warm-up

Warm-up (No Measure)

Coaches standard line drills

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

Weightlifting

Power Snatch

Build to a Heavy Single.

Metcon

Metcon (No Measure)

CAT- 2 RX- 135/95

CAT- 3- 95/75

CAT- 4- 45/35

Isabel (Time)

For Time: 30 Snatches, 135# / 95#