Wednesday’s WOD

Announcements

There will only be one class on Labor Day 09/04/2017 at 8am

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

4 Walkouts

4 Active Spidermans (each leg)

4 Front Samson (each leg)

4 Side Sampson (each leg)

3 Walkouts

3 Active Spidermans (each leg)

3 Front Samson (each leg)

3 Side Sampson (each leg)

2 Walkouts

2 Active Spidermans (each leg)

2 Front Samson (each leg)

2 Side Sampson (each leg)

Conditioning

3 position Power Clean and Jerk

Build to Heavy:

3-Position Power Clean + Split Jerk

Rehearsal

Warm-up (No Measure)

Quick practice round to confirm barbell weights:

2 rounds:

5 Deadlifts

5 Sit-ups

Metcon

Metcon (AMRAP – Reps)

CAT 1- RX+

4 of each movement Alternating x :20 seconds on, :10 seconds off

Ab Mat Sit-Ups

Deadlifts (155/115)

CAT 2- RX

4 of each movement Alternating x :20 seconds on, :10 seconds off

Ab Mat Sit-Ups

Deadlifts (135/95)

CAT 3

4 of each movement Alternating x :20 seconds on, :10 seconds off

Ab Mat Sit-Ups

Deadlifts (95/75)

CAT 4

4 of each movement Alternating x :20 seconds on, :10 seconds off

Ab Mat Sit-Ups

Deadlifts (75/55)