Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W9: 5 Minutes of Doubles Unders (No Measure)

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

Weightlifting Drills

D7: Med Ball Power Clean Drills (No Measure)

4 X Underhand Backwards Medball Throw (class together)

Grab a medball you would use during a WOD. Watch the video for a better understanding. Class together will throw the ball underhand backward toward the “ropes”. This drill helps with muted hips by violently extending the hip.

5 X Hips Through & Hips Back (class together)

Starting point holding the wallball in the hang with tight butt. Drop to catch (front rack) position driving hips back.

The next piece is the hip—now that it’s open—must go back to create that catch position and you can stand up and finish the lift.

With med balls in hand at waist level, athletes simply push the hips back to drop into a very shallow squat while rotating the hands around the ball.

What I want you to feel is the hip going from tight butt to butt back.

https://youtu.be/4JExPIuUtVE

WOD

Metcon (3 Rounds for reps)

C1(RX+):

AMRAP 4:00:

400m Run

15 Burpees Over Bar

Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00:

400m Run,

10 Burpees Over Bar

Max Power Cleans (155/105)

Rest 4:00

AMRAP 4:00:

400m Run

5 Burpees Over Bar

Max Power Cleans (185/135

*Trainer must okay any athlete in this CAT. Must be done as prescribed.

C2(RX):

AMRAP 4:00:

400m Run

15 Burpees Over Bar

Max Power Cleans (115/80)

Rest 4:00

AMRAP 4:00:

400m Run,

10 Burpees Over Bar

Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00:

400m Run

5 Burpees Over Bar

Max Power Cleans (155/105)

*Trainer must okay any athlete in this CAT. Must be done as prescribed.

C3:

AMRAP 4:00:

400m Run

15 Burpees Over Bar

Max Power Cleans (95/65)

Rest 4:00

AMRAP 4:00:

400m Run,

10 Burpees Over Bar

Max Power Cleans (115/80)

Rest 4:00

AMRAP 4:00:

400m Run

5 Burpees Over Bar

Max Power Cleans (135/95)

*Trainer will scale further if needed.

C4:

AMRAP 4:00:

100m Run

5 Burpees Over Bar

Max Hang Power Cleans (45/35)

Rest 4:00

AMRAP 4:00:

100m Run,

5 Burpees Over Bar

Max Hang Power Cleans (65/45)

Rest 4:00

AMRAP 4:00:

100m Run

5 Burpees Over Bar

Max Hang Power Cleans (75/55)

*Trainer will scale further if needed.