CrossFit Uncensored – CrossFit
Do you need help learning pull ups? Want to learn how to Kip? Sign up for our workshop starting this Friday!
Warm-up (No Measure)
30 Second Rotations x 2
The purpose of the EMOM 10 of skill work is to reinforce good positions and awareness. These two movement are to be performed at very light weight to allow for this.
0:00 – 5:00: 3 Snatch Grip Deadlifts
5:00 – 10:00: 3 Snatch High Pulls
rest 5 minutes
10 Minutes to:
Build to a Heavy Power Snatch
*Heavy is different from a 1RM in that we are looking to move exceptionally well while still challenging ourselves. If we reach a certain load and things start to break down, that is a great time to shut things down or drop weight.
Metcon (AMRAP – Rounds and Reps)
“Head to Toe”
CAT- 2 RX
10 Toes to Bar
10 Knees to Elbow
10 Knee Raises
10 Up Downs