Tuesday’s WOD

CrossFit Uncensored – CrossFit


Warm-up

Trainers – Try to get away from your normal Mobility & Dynamics routine and stretch them specific to today’s WOD. Use the Burgerner warm-up in your Full WARM-UP.

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)

Complementing the longer workout of Monday is today’s short and fast 4 minute AMRAPs. These short windows and built in rest let us get a lot of work done in a short amount of time. The harder we can push to get as much work as possible done in this time, the faster we will see results.

**Score – Record the amount of bar-facing burpees you get for each round.

C2(RX):

AMRAP 4:

30 Power Snatches (95/65)

30 OHS (95/65)

Max bar-facing burpees in remaining time

Rest 4:00

AMRAP 4:

20 Power Snatches (115/85)

20 OHS (115/85)

Max bar-facing burpees in remaining time

Rest 4:00

AMRAP 4:

10 Power Snatches (135/95)

10 OHS (135/95)

Max bar-facing burpees in remaining time

* Trainer must okay any athlete in this CAT. Form must be on point for these weights.

C3:

AMRAP 4:

30 Power Snatches (75/55)

30 OHS

Max bar-facing burpees in remaining time

Rest 4:00

AMRAP 4:

20 Power Snatches (95/65)

20 OHS

Max bar-facing burpees in remaining time

Rest 4:00

AMRAP 4:

10 Power Snatches (115/80)

10 OHS

Max bar-facing burpees in remaining time

C4:

AMRAP 4:

30 Hang Power Snatches (45/35)

30 OHS / Air Squats

Max bar-facing burpees in remaining time

Rest 4:00

AMRAP 4:

20 Hang Power Snatches (55/45)

20 OHS / Air Squats

Max bar-facing burpees in remaining time

Rest 4:00

AMRAP 4:

10 Hang Power Snatches (75/55)

10 OHS / Air Squats

Max bar-facing burpees in remaining time