Tuesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!

WOD

Metcon (Time)

C2:9/

20-lb./14-lb.* medicine ball cleans, 42 reps

21 body-weight bench presses

20-lb./14-lb.* medicine ball cleans, 30 reps

15 body-weight bench presses

20-lb./14-lb.* medicine ball cleans, 18 reps

9 body-weight bench presses

Post time.

C3:

Intermediate

20-lb./14-lb.* medicine ball cleans, 42 reps

21 body-weight bench presses

20-lb./14-lb.* medicine ball cleans, 30 reps

15 body-weight bench presses

20-lb./14-lb.* medicine ball cleans, 18 reps

9 body-weight bench presses

The intermediate athlete can execute this workout as written. Strive to keep the bench presses completed within 3 attempts each round. Decrease the load to 3/4 body weight if needed. *Suggested women’s weights are a guideline not a limit.

C4:Beginner

14-lb./10-lb.* medicine ball cleans, 30 reps

15 1/2 body-weight bench presses

14-lb./10-lb.* medicine ball cleans, 24 reps

12 1/2 body-weight bench presses

14-lb./10-lb.* medicine ball cleans, 18 reps

9 1/2 body-weight bench presses

The load and reps are reduced to balance intensity and maintaining excellent mechanics. Prior to executing this workout, use the progressions for the medicine ball clean as a warmup. Doing 5-10 reps of each progression will increase core body temperature while giving several opportunities to practice technique. Find the progression at journal.crossfit.com, on the left hand navigation bar click on Training Guide. Download the PDF and visit page 114. Go to the Exercises & Demos page and search “Stability in the Bench Press” for effective bench press execution. Each round of cleans and bench presses should be accomplished within 3 sets or decrease reps.

After Party

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!