WEDNESDAY’s WOD – November 25th

Reminder for all athletes!

We are THANKFUL for each and everyone you! We will  be closed this Thursday (Thanksgiving Day) and hope that you and your family have a delicious day of feasting! 

Classes for Friday are at 9am and 1pm ONLY.

Classes for Saturday will be at 8:30.

Don’t forget to add our Crossfit Uncensored Christmas Party and Friday Night Lights event to your calendar! Friday December 4th at 6pm SHARP!

DAY THREE/ WEDNESDAY 11/26
Warm-up 0:00 to 6:00:
Classic CrossFit Warm-up/ 2 rounds:
6 Samson stretch (10 second hold)
6 Overhead squat (PVC)
6 Sit-up
6 Back extension
6 Pull-up
6 Dip

Mobility & Dynamics 6:00 to 21:00:
Trainers Standard

Mechanics/ Form Weightlifting (21:00 – 25:00):
Hang Power Cleans
5 x 2 with empty bar
1. look at static set up
2. look at dynamic
3. focus on bar path
4. elbows
5. catch/ finish
**Advance/Intermediate – add weight or empty bar/ Beginner – PVC pipe

Work on form, make sure athletes are not doing the hitch and bounce (off the legs).

WOD Demo/ Mechanics/ Skill:25:00 to 30:00:

PARTNERWOD (MODERATE – MGW)30:00 to 40:00
CAT ONE:
2 rounds for time:
Row, 2000 m
50 Pistols (Alternating Legs)s
30 Hang Power Cleans, 225/160 lbs

*split the work up however you want between partners.

CAT TWO:
2 rounds for time:
Row, 2000 m
50 Pistols (Alternating Legs)s
30 Hang Power Cleans, 165/115 lbs

CAT THREE:
2 rounds for time:
Row, 2000 m
50 Pistols (Alternating Legs)s (box/banded or using the rig)
30 Hang Power Cleans,135/95 lbs

CAT FOUR:
2 rounds for time:
Row, 1000 m
30 Pistols (Alternating Legs)s
20 Hang Power Cleans, 65/45 lbs