Friday’s WOD

CrossFit Uncensored – CrossFit


Get more information from your trainer. Pick up referral cards to hand out on the cubbies.

Warm-up

W11: Musical Medballs (No Measure)

Musical chairs but with medicine balls instead! Trainer will make everyone travel around by frog hopping, duck walking or shouting out whatever movement they like as the music plays! When it stops you sit! Athletes out grab a PVC and stretch out.

Weightlifting Drills

D4: Split Jerk Drill (No Measure)

These six exercises can be performed in sequence as follows:

Back squat and BTN push press

Back squat and BTN push jerk

Back squat and BTN split jerk

Front squat and push press

Front squat and push jerk

Front squat and split jerk

Clean and split jerk

Rest 10 seconds and go through again.
Set up a bar on the rig. Use light weight to warm-up. This will help athletes to understand the range of movements. Also get ready for WOD.

WOD

Metcon (AMRAP – Reps)

C1(BBB/RX+):

Ascending Ladder for 8 Minutes:

3 Clean & Jerks (155/105#)

3 Over-the-Bar Burpees

6/6, 9/9…

*Trainer Must okay ANY athletes trying this CAT. This is how it is from now on. If they say scale..then scale. If movements are not on point then the WOD is not safe for you to do.

C2(CFNE/RX)

Ascending Ladder for 10 Minutes:

3 Clean & Jerk (135/95#)

3 Over-the-Bar Burpees

6 Clean & Jerk (135/95#)

6 Over-the-Bar Burpees

9 Clean & Jerk (135/95#)

9 Over-the-Bar Burpees

… and so on, until time expires.

*Trainer Must okay ANY athletes trying this CAT. If they say scale..then scale.

C3:

3 Clean & Jerk (115/80#)

3 Over-the-Bar Burpees

6 Clean & Jerk (115/80#)

6 Over-the-Bar Burpees

9 Clean & Jerk (115/80#)

9 Over-the-Bar Burpees

… and so on, until time expires.

*Scale weights further if need.

C4:

3 Push Press (35/15#)

3 Over-the-Bar Burpees

6 Push Press (35/15#)

6 Over-the-Bar Burpees

9 Push Press (35/15#)

9 Over-the-Bar Burpees

… and so on, until time expires.

*Trainer will add or scale this CAT as they see fit.
01.27.17(CFNE/BBB)

After Party

AP1: Bring Sally Up/As Many Reps: (No Measure)

Back Squat

C1: 135/95#

C2: 95/65#

C3: 75/55#

C4: Air Squats

Coach’s will scale you to your athletic ability

*CHALLENGE: to the song “Bring Sally Up” by Moby w/ a barbell on back. Squat on “Bring Sally Down” Stand on “Bring Sally Up” All this amounts to 30 reps in 3:30 without rest at the top.

Song Reference:

https://youtu.be/6A2V9Bu80J4