Class: Thursday 1st November 2018

CrossFit Uncut – CrossFit

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Overhead Squat (5-5-5-5-5-5-5)

1×5@45%, 1×5@55%, 1×5@65%, 1×5@75%, 3×5 @80-85% of your 1RM

*Please work out weights before starting class

1. Divide your 1RM by 10

2. Times that number by the percentage you want to find out.

(Example: 230kg’s / 10 = 23kg. 23 x 5 (50%) = 115kg is my 50% weight for first set)

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
RX Loading

Bar 1: 20/35kg

Bar 2: 35/60kg

Bar 3: 45/75kg

Bar 4: 54/95kg

SC Loading

Bar 1: 15/20kg

Bar 2: 20/30kg

Bar 3: 30/43kg

Bar 4: 43/60kg

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