FRIDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

-10 Cal Bike or Row

-20 sec Deep Couch Stretch (each leg)

Accessory Work

Dumbbell Strict Press

15 min to complete

-5×10 DB Strict Press

*Working to find close to a 10 rep max.
**Have athletes perform the strict presses standing up with their back against the wall. With their back up against the wall it helps them prevent a exaggerated curve in their lower back.

Metcon

A.: Metcon (AMRAP – Reps)

5 MIN AMRAP

CAT 1

-Dual KB Hang Squat Cleans 53/44#

*Every 1 min perform 4 Pistols each leg and then continue.

CAT 2

-Dual KB Hang Squat Cleans 44/35#

*Every 1 min perform 4 Pistols each leg and then continue.

CAT 3

-Dual KB Hang Squat Cleans 35/26#

*Every 1 min perform 4 Progression Pistols each leg and then continue.

CAT 4

-Dual KB or DB Hang Squat Cleans (Scale as neeeded)

*Every 1 min perform 8 Air Squats then continue.

**3 MIN REST THEN IMMEDIATELY ONTO WORKOUT B!

B.: Metcon (AMRAP – Reps)

5 MIN AMRAP

CAT 1

-Wall Balls 25/20#

*Every 1 minute perform 5 Grasshoppers (L + R = 1 rep)

CAT 2

-Wall Balls 20/14#

*Every 1 minute perform 5 Grasshoppers (L + R = 1 rep)

CAT 3

-Wall Balls 14/10#

*Every 1 minute perform 5 Grasshoppers (L + R = 1 rep)

CAT 4

-Wall Balls 10/8#

*Every 1 minute perform 5 Grasshoppers (L + R = 1 rep)