Wednesday’s WOD/ May 4th

CrossFit Uncensored – CrossFit

Warm-up

W23: 3 Rounds of: (No Measure)

12 Overhead Squats (pvc or appropriate barbell)

5-10 Push-Ups

8 Ring Rows

Connectivity

Trainer add to this shoulder and wrist work to get athletes ready for “Randy”.

C4: Wrist Connectivity (No Measure)

Work a little extra on these wrist drills. Trainers click here: http://breakingmuscle.com/mobility-recovery/3-drills-for-building-wrist-flexibility

C6: Thread The Needle (No Measure)

http://www.msn.com/en-us/health/yoga/exercise/YG-IN-0036/thread-the-needle-pose

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)

WOD

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
C2: 75/55#

C3: 65/45#

C4: 30 Hang Power Snatch

Power Snatch Demo:

https://youtu.be/tuOiNeTvLJs

After Party

Metcon (No Measure)

*Might have to split class up*

Tabata

Bike/ Row

–20 sec work/ 10 sec rest

8 cycles–

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Tabata

Bottom to Bottom Air Squats

–20 sec work/ 10 sec rest

8 cycles–