Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!

WOD

Big Clean Complex (Weight)

6 Sets:

High Hang Squat Clean

Hang Squat Clean (above knee)

Squat Clean

Push Press

High Hang Squat Clean

Hang Squat Clean (above knee)

Squat Clean

Push Jerk

High Hang Squat Clean

Hang Squat Clean (above knee)

Squat Clean

Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds.

Trainers – scale as you see fit. Each athlete will be different on this. So use your best judgment. On newer athletes or those struggling with the squat, a good replacement is Power Clean (no squat). Make sure movements are efficient. If they aren’t, scale the movement or the weight. Bad Form = Injury

11.02.16 (CFNE)