Wednesday’s WOD

CrossFit Uncensored – CrossFit


Join us this Saturday for a special “Welcome to the Box” WOD. All athletes and 6 week challenge members are welcome!

Warm-up

W5: 3 Rounds *20 Second Stations (No Measure)

Jumping Jacks

PVC Overhead Squats

Sit Ups

Skill Work

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Warm-up (No Measure)

Snatch Breakdown

After Burgener Warm up break down the Snatch. Teach the difference between Muscle Snatch, Power Snatch and Squat Snatch. Take a few extra minutes here and help athletes with their form and to find their CORRECT weight for today’s WOD

Metcon

Metcon (AMRAP – Reps)

“Bumblebee”

***ONLY SCORE YOUR POWER SNATCH REPS***

CAT1- RX+

AMRAP 7

Power Snatch (115/80)

Every minute stop and do: 7 Wall Balls (30/20)

***ONLY SCORE YOUR POWER SNATCH REPS***

CAT2- RX

AMRAP 7

Power Snatch (95/65)

Every minute stop and do: 7 Wall Balls (20/14)

***ONLY SCORE YOUR POWER SNATCH REPS***

CAT3

AMRAP 7

Power Snatch (75/55)

Every minute stop and do: 7 Wall Balls 20/14)

***ONLY SCORE YOUR POWER SNATCH REPS***

CAT4

AMRAP 7

Power Snatch (45/35)

Every minute stop and do: 7 Wall Balls (14/10)

***ONLY SCORE YOUR POWER SNATCH REPS***

After Party

AP06: Thunderstruck, by ACDC (No Measure)

Start with jumping jacks, until you hear thunder / thunderstruck and you drop and do a burpee. Go back to jumping jacks until you hear thunderstruck again.

Song Reference:

https://youtu.be/XYFdldfYEJk