Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

WOD

Metcon (Time)

C2:

5 rounds for time of:

50 double-unders

45-lb./30-lb. dumbbell squat cleans, 15 reps

15 burpees

50 double-unders

Rest 2 minutes

C3:

5 rounds for time of:

30 double-unders (count misses & singles

35-lb./25-lb.* dumbbell squat cleans, 15 reps

15 burpees

30 double-unders

Rest 2 minutes

C4:

5 rounds for time of:

30 single-unders

20-lb dumbbell squat cleans, 10 reps

10 burpees

30 single-unders

Rest 2 minutes
C3:

The reps and loads have been reduced to keep the intensity high. Strive for unbroken sets on the double-unders, if they take longer than one minute to complete, stop there and move on. During the squat cleans, keep the dumbbells close to the body and receive them on the shoulders with the hip crease below the top of the knee. Strive to complete each round in less than 4 minutes. If the athlete can complete 50 double unders in 2 sets or less and 15 unbroken dumbbell squat cleans at 45lbs they should attempt this workout as written.

C4:

The reps and load have been reduced to allow the beginner to focus on mechanics. If the athlete is able to do 30 double-unders in two sets or less, they may be used in place of single unders. During the squat cleans focus on achieving full hip extension prior to receiving the dumbbells on the shoulders in a full squat with the elbows high. Receiving the dumbbells high and “riding” them down into a squat is acceptable, but strive to receive them in a full squat.