Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

R3: 800 M Run (No Measure)

Drills

D20: Warm-up (No Measure)

https://youtu.be/RD_vUnqwqqI

Trainer will go through OHS with class. Class will complete 10X together.

Intermediate & Advance can use weight to warm-up for the WOD.

D19: Deadlift Drills (No Measure)

https://youtu.be/op9kVnSso6Q

Trainer will go through Deadlifts with class. Class will complete 10X together.

intermediate & Advance can use weight to start getting warmed up for the WOD.

WOD

Metcon (Time)

C1:

21-15-9 reps for time of:

225/170-lb. deadlifts

135/95-lb. overhead squats

C2:

21-15-9 reps for time of:

205-lb./145-lb.* deadlifts

115-lb./75-lb.* overhead squats

C3:

21-15-9 reps for time of:

185/130-lb.* deadlifts

95/65-lb.* overhead squats

C4:

21-15-9 reps for time of:

135-lb./95-lb.* deadlifts

65-lb./45-lb.* overhead squats
C3:

The load has been reduced to keep the intensity high. Review “The Deadlift” and “The Overhead Squat” videos listed above. Strive to maintain all points of performance during every repetition. Slight deviations may occur at the limits of the athletes ability, but do not use this as an excuse for poor mechanics. In particular, if an athlete cannot maintain a neutral spine on every repetition, reduce the load so this point of performance can be met. If the athlete can complete 21 overhead squats in two sets or less at the prescribed load they can attempt this workout as written.

C4:

The weights have been reduced to allow the beginner to focus on mechanics. During the deadlifts focus on maintaining a neutral spine by squeezing the stomach and low back. If this cannot be maintained, reduce the load. Try to use a double overhand grip to develop grip strength. During the overhead squats, push up into the bar and keep the armpits facing forward. Full range of motion is crease of the hip below the knee at the bottom and full extension of the hips and knees at the top.

After Party

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!