Tuesday’s WOD – November 17th

Make sure you all wish a big fat happy birthday to Coach Peter today!

Don’t forget this Friday night 11/20/2015  at 7:30pm CrossFit Uncensored’s Happy Hour at Craft Brewing Company! We hope to see all of you there! They are located at 530 Crane St, Lake Elsinore, CA 92563!

DAY TWO/ TUESDAY/NOVEMBER 17th
Warm-up (0:00 – 6:00):
3 Rounds *20 Second Stations
Plank Hold
Double Unders
Mountain Climbers

Mobility & Dynamics (6:00 -25:00) :
Trainers Standard

Mechanics/ Form Weightlifting (25:00 – 37:00)
Push Jerk
10 X

Split Jerk
10 X

*Footwork Diagram (split jerk)

Tall Jerk
10 X
*start with the bar at the top part of your forehead and you stand on your tippy toes. From there, you will drive your body into the split jerk position.

*Advance/Intermediate – add weight or empty bar/ Beginner – PVC pipe

WOD Demo/ Mechanics/ Skill/ Set-up (35:00 to 40:00)

WOD / LONG/HEAVY / W:
CAT ONE/TWO:
Split jerk 3-3-3-3-3-3-3 reps

CAT THREE
Split jerk 3-3-3-3-3-3-3 reps
CAT FOUR:
Push jerk 3-3-3-3-3-3-3 reps

AFTERBASH (if time):

Mountain x 2