Wednesday’s WOD

Announcements

October 31st, Monday – Last Class is at 1 PM. All evening classes are cancelled.

November 11th, Friday – 6 PM MANDATORY Trainer’s Meeting ! Save the date trainers.

CrossFit Uncensored – CrossFit


Throwing it backkkkk……Athletes Kevin L. & Dustin L. – CrossFit Uncensored

Warm-up

W9: 5 Minutes of Doubles Unders (No Measure)

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

Weightlifting

65%: Hang Snatch Pull + Hang Squat Snatch (2-2-2)

Hang Snatch Pull right into a Hang Squat Snatch = 2 reps then break. 3 sets of this. It should be a fluid motion. Try not to stall until you complete it.

70%: Hang Snatch Pull + Hang Squat Snatch (2-2-2)

WOD

Metcon (AMRAP – Reps)

Add results into WODIFY! Example if you completed 1 round and got to 34 Calories on the bike in C3. It would look like this 1 round + 104 reps. You need to add 35 PS + 25 PU + 34 CAL Bike = 104. So we are all on the same page.

Row if there are no bike. Trainer SEE COMMENTS AT THE BOTTOM!

“Double Take”

C1:

AMRAP 15:

55 Power Snatches (95/65#)

55 Pull-ups

55 Cal Bike

55 Handstand Push-ups

C2:

AMRAP 15:

45 Power Snatches (95/65#)

45 Pull-ups

45 Cal Bike

45 Handstand Push-ups

C3:

AMRAP 15:

35 Power Snatches (75/55#)

35 Pull-ups

35 Cal Bike

35 Handstand Push-ups (mats ok)

AMRAP 15:

10 Power Snatches (45/33#)

10 Pull-ups

10 Cal Bike

10 Box Handstand Push-ups
Trainers may need to start some athletes on different movements to prevent everyone getting hung up having to wait. Trainers will be helping athletes figure out whether they fall in a 2 or 1 Category. We are looking at keeping them moving and not getting stuck on specific movements.