Wednesday’s WOD

Announcements

Athletes are now required to RSVP for a class ahead of time. It is set with loose restrictions until we get everyone up to speed. We will give it two week, then it will tighten up with the time you have to RSVP, as well as cancel a class you RSVP’d for. We are doing this so we can put extra coaches in place if the class is too large. We will not putting a limit on how many athletes can be in a class. We want to make sure our classes are structured appropriately to the athlete trainer ratio. Thank you for your understanding and cooperation.

CrossFit Uncensored – CrossFit

Warm-up

W18: 3 Rounds (No Measure)

200 M Run

10 Burpees

Weightlifting

EMOM: Power Snatch (3-3-3-3-3-3-3-3-3-3)

10 Minute EMOM

You will have 5-6 minutes to warm-up to the weight you choose.

C1-C3: 85% – 75%

* the weight you choose if you are unsure of your % should be keeping your form and technique each lift. If it gets sloppy, the trainer will scale you back to preserve good form.

C4: Trainer will be working with you at a weight that will help get your form and technique dialed in. Form always comes before adding weight.

Metcon

Metcon (Time)

CHOOSE A CATEGORY THAT WILL KEEP YOU MOVING. NOT A STRENGTH WORKOUT!

C1:

21 Power Snatches

7 Bar Muscle ups

15 Power Snatches

5 Bar Muscle ups

9 Power Snatches

3 Bar Muscle ups

*Weight is 115/85#

C2:

21 Power Snatches

7 Bar Muscle ups or C2B Pull ups

15 Power Snatches

5 Bar Muscle ups or C2B Pull ups

9 Power Snatches

3 Bar Muscle ups or C2B Pull ups

*Weight is 95/65#

C3:

21 Power Snatches

7 Pull ups

15 Power Snatches

5 Pull ups

9 Power Snatches

3 Pull ups

*Weight is 75/55#

C4:

21 Power Snatches

7 Banded Pull ups

15 Power Snatches

5 Banded Pull ups

9 Power Snatches

3 Banded Pull ups

*Weight is 45/33#

Recovery

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!