Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W9: 5 Minutes of Doubles Unders (No Measure)

*Work on double-unders if you don’t have them.

Connectivity

Banded Overhead Distraction (No Measure)

DEMO:

http://www.mobilitywod.com/2013/04/banded-overhead-distraction/

Thoracic Barbell Stretch (No Measure)

20 sec hold x 4

WOD

Metcon (Time)

C1:

For time:

200 double-unders

70-lb./50-lb.* dumbbell squat snatches,

100 reps

200 double-unders

C2:

For time:

200 double-unders

50-lb./35-lb.* dumbbell squat snatches,

100 reps

200 double-unders

C3:

For time:

200 /Doubles with counting misses and singles or single-unders

100 dumbell squat snatches 30/20#

200 doubles or single-unders (same as above)

*scale further if needed

C4:

For time:

200 /Doubles with counting misses and singles or single-unders

30-lb./-20lb.* dumbbell power snatches,

35 reps

30-lb./20-lb.* dumbbell over head squats,

35 reps

200 single-unders

*scale further if needed.
C3:

The load has been reduced to keep the intensity high. During the double-unders focus on keeping the hands close to the sides and pulling the feet up instead of back. During the snatches focus on achieving full hip extension before receiving the dumbbell in a full overhead squat with the crease of the hip below the knee. Push up into the dumbbell with the arm fully extended and the bicep close to the ear. Stand to full extension of the hips and knees with the dumbbell overhead before returning it to the floor for the next rep.

C4:

The reps and load have been reduced to lower the volume for the beginner. The dumbbell squat snatch has been changed to a power snatch and an overhead squat to drill the mechanics of each movement separately. During the single-unders focus on keeping the hands close to the sides and spinning the rope with the wrists. During the snatches focus on keeping the arm straight until the hips and knees reach full extension. Receive the dumbbell in a partial overhead squat and push up into the dumbbell. Maintain extension of the arm and push up into the dumbell throughout the entire overhead squat. The finish position is full extension of the hips, knees, and arm with the bicep close to the ear for both movements.