Friday’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)

1 Minute of each:

Spidermans

Samson

Air Squats

Push-up to Down Dog

Squats

PVC Pass Throughs

immediately into…

:30 seconds of each

Spidermans

Samson

Air Squats

Push-up to Down Dog

Squats

PVC Pass Throughs

Weightlifting Drills

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)

Metcon

Metcon (Time)

“Amanda”

CAT 2- RX

For Time:

9-7-5

Ring Muscle Ups

Squat Snatch (135/95)

CAT 3

9-7-5

Burpee Chest to Bar Pull-ups (Scale to Jumping pull ups if necessary; Do Not Use Bands)

Squat Snatch (95/75)

CAT 4

9-7-5

Burpees

Ring Rows

Power Snatch ( Use only the bar. Focus on nailing the technique)

After Party

AP01: Bring Sally Up/As Many Reps: (No Measure)

Back Squat

C1: 135/95#

C2: 95/65#

C3: 75/55#

C4: Air Squats

Coach’s will scale you to your athletic ability

*CHALLENGE: to the song “Bring Sally Up” by Moby w/ a barbell on back. Squat on “Bring Sally Down” Stand on “Bring Sally Up” All this amounts to 30 reps in 3:30 without rest at the top.

Song Reference:

https://youtu.be/6A2V9Bu80J4