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Warm-up
R4: 400 M Run (No Measure)
*early class 5 1/2 laps in the rink.
Skill Work
Burgener Warm-up (No Measure)
x3 Dip
x3 Dip Shrug
x3 Dip Shrug High-pull
x3 Dip Shrug High-pull Muscle Snatch
x3 Overhead Squat
x3 Snatch Balance 4 ,6 all the way drop
x3 Full Snatch (take off position/ barbell to shins)
x3 Full Snatch (above the knees)
WOD
Metcon (3 Rounds for reps)
Interval training to start the week. Given how we have equal part rest to work (4:00 off between intervals), we can train at a higher intensity than if it were a 12:00 minute AMRAP (total working time). Higher intensity equals higher power, which is the fast track to results.
C2:(CFNE/RX)Must get Trainers ok.
AMRAP 4:
30 DU
15 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 DU
12 Power Snatch (95/65#)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch (115/85#)
C3:
AMRAP 4:
30 DU(count misses)/singles
15 Power Snatch (55/45#)
Rest 4:00
AMRAP 4:
30 DU (count misses)/singles
12 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 DU (count misses)/singles
9 Power Snatch (95/65#)
C4:
AMRAP 4:
15 Singles
5 Hang Power Snatch (35/15#)
Rest 4:00
AMRAP 4:
15 Singles
10 Hang Power Snatch (45/35#)
Rest 4:00
AMRAP 4:
15 Singles
15 Hang Power Snatch (55/45#)