Friday’s WOD

Announcements

Level 1 Fitness Class @ 7AM open to regular CrossFit athletes. Barbell Class is on Tuesday an Thursday at 6PM.

CrossFit Uncensored – CrossFit

Warm-up

W8: 6 minute AMRAP (No Measure)

Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

WOD

Metcon (AMRAP – Rounds and Reps)

C2:

Complete as many rounds as possible in 10 minutes of:

95-lb. power snatches, 10 reps

10 burpees

C3:

Complete as many rounds as possible in 10 minutes of:

95-lb/65-lb* power snatches, 10 reps

10 burpees

C4:

Complete as many rounds as possible in 10 minutes of:

65-lb/35-lb* power snatches, 10 reps

10 burpees
C3:

The intermediate athlete can complete this workout as written. Strive to get a minimum of a round every 90 seconds. Focus on keeping mechanics in the power snatch on the reset and as fatigue sets in. Keeping the chest tall and lowering the arms to the hips before the hips bend to reset the bar to the ground.

C4:

The weight has been decreased to allow the athlete to achieve five plus rounds. Practice using the hook grip, grabbing the thumb with the first finger on the barbell. Release the hook grip as the bar goes overhead. Additionally, focus on keeping a tall chest in the set-up position with a flat back throughout the pull.