SATURDAY’S PARTNER WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

Mountain Run

Mobility & Dynamics

Trainers Standard (No Measure)

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

WOD

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Metcon (AMRAP – Rounds and Reps)

Have continuing clock going up to 20 min

Cat 1

10 MIN EMOM

-10 Grasshoppers (L+R equals 1 rep)

-10 V Sit-ups

*Partner 1 does one movement while Partner 2 does the other, switch off every minute!

THEN IMMEDIATELY TO 10 MIN AMRAP:

-50 Power Snatches 95/65#

-50 Toes 2 Bar

-50 Power Cleans 95/65#

*1 partner works at a time. Partners switch back and forth with the reps.

Cat 2

Same as Cat 1. Weight @ 75/55#

Cat 3

10 MIN EMOM

-10 Grasshoppers (L+R equals 1 rep)

-10 V Sit-ups or Ab-mat Sit-ups

*Partner 1 does one movement while Partner 2 does the other, switch off every minute!

THEN IMMEDIATELY TO 10 MIN AMRAP:

-40 Power Snatches 65/45#

-40 Knees 2 Elbow or Knee Raises

-40 Power Cleans 65/45#

*1 partner works at a time. Partners switch back and forth with the reps.

Cat 4

10 MIN EMOM

-7 Grasshoppers (L+R equals 1 rep)

-7 Ab-mat Sit ups

*Partner 1 does one movement while Partner 2 does the other, switch off every minute!

THEN IMMEDIATELY TO 10 MIN AMRAP:

-30 Power Snatches 45/33# (scale lower if needed)

-30 Knee Raises

-30 Power Cleans 45/33# (scale lower if needed)

*1 partner works at a time. Partners switch back and forth with the reps.

Metcon (AMRAP – Rounds and Reps)

20 Min

200 M Run (Partner One)

Plank (Partner Two)

Burpee (Partner Three)