Wednesday’s WOD

Announcements

HOLIDAY SCHEDULE – Monday December 26th we will have 2 classes at 8AM & 1PM (we will be closed down for the rest of the day).
Tuesday & Wednesday December 27th & 28th Kids CrossFit is Cancelled. CrossFit 8AM & Weightlifting class 6PM Thursday December 29th Cancelled.
CrossFit 6PM Friday December 30th is cancelled.
CrossFit 8:30AM Saturday December 31st is cancelled.

CrossFit Uncensored – CrossFit

Warm-up

W9: 5 Minutes of Doubles Unders (No Measure)

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

WOD

Grindstone (10 Rounds for reps)

EMOM 10, Alternating:

40 seconds on, 20 seconds off:

Sumo Deadlifts

Candlesticks

Trainers Demo – https://youtu.be/WXoNNx-uOtU
11.23.16 (CFNE)

Stamina Conditioning

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Hang Power Cleans + Push Jerks*

C1:(135/95#)

C2:(115/80#)

C3: (95/65#)

C4: (75/55#)

*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar – that is set 2.