Tuesday’s WOD

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CrossFit Uncensored – CrossFit

Warm-up

W2: 6 minute AMRAP: (No Measure)

Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

Mobility & Dynamics

Trainers Standard

Burgener Warm-up (No Measure)

x3 Dip

x3 Dip Shrug

x3 Dip Shrug High-pull

x3 Dip Shrug High-pull Muscle Snatch

x3 Overhead Squat

x3 Snatch Balance 4 ,6 all the way drop

x3 Full Snatch (take off position/ barbell to shins)

x3 Full Snatch (above the knees)
Advance – light weight /unloaded bar

Intermediate/ Beginner – pvc pipe

Metcon

C1: Metcon (Time)

5 rounds of:

12 power snatches 135/95#

9 bench presses 135/95#

6 bar muscle-ups

C2/RX:

5 rounds of:

12 power snatches 115/80#

9 bench presses115/80#

6 chest to bar

C3:

5 rounds of:

12 power snatches 95/65#

9 bench presses 95/65#

6 bar muscle-ups (band ok)/ chest to bar (bands ok)

C4:

5 rounds of:

8 hang power snatches 45/33#

6 ring row

4 jumping pullups

Cool-down (if time):

TBA