Wednesday’s WOD

Announcements

Athletes! Please start signing in to your classes ahead of time on your phones or computers. We don’t want to athletes using the main kiosk that control the two TV’s. Please use your phone or the tablets kiosks set up on the cubbies. Also ALL gym bags belong inside the cubbies. Please keep them off the floor and platform area. We ned the floors to stay clear. Thank you!

Don’t forget to sign up for FRIDAY NIGHT LIGHTS 16.2! Gym will open at 4:30PM for warming up, and heats will begin sometime after 5PM (depending on the WOD).

CrossFit Uncensored – CrossFit

Warm-up

W7: 2 Rounds (No Measure)

200 M Run

10 Grasshopper

5 Air Squats

Mobility & Dynamics

Trainers Standard (No Measure)

Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.

Skill Work

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

WOD

Metcon (Time)

C2 (RX):

9-15-21 reps for time of:

Row for calories

115/85-lb. power snatches

Click here for a demo on Rowing:

https://youtu.be/5uvG7hmGUkQ

Click here for a demo on Power Snatches:

https://youtu.be/rhF0cbRjxRo

C3 (intermediate):

9-15-21 reps for time of:

Row for calories

95-lb./65-lb.* power snatches

The intermediate athlete can attempt this workout as Rx’d if able to complete 10 power snatches at 115-lb./75-lb.* unbroken. If this is not possible, reduce the load to encourage as few breaks as possible during the power snatches. Ensure the hips and knees are fully extended before returning the barbell to the floor to begin the next rep. Complete this workout under 10 minutes.

C4 (beginner):

9-15-21 reps for time of:

Row for calories

65-lb./45-lb.* hang power snatches

The load has been reduced to meet the intended time domain and intensity. The snatch will be taken from the hang position to create a faster turnover between the reps. Strive to complete each set of hang power snatches within 2 attempts. During the hang power snatches, jump through the heels and squeeze the glutes to create the most momentum on the barbell. Land in a partial overhead squat before standing up all the way to finish the rep. Aim to complete this workout under 10 minutes.

Recovery

Foam Roll (No Measure)

Attack those shins, and legs with a roller. If you are unsure….ask your trainer the best way!