Wednesday’s WOD 11/01

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Slow Bike

Slow 10m Shuttle Runs

Medium Bike

Medium 10m Shuttle Runs

Faster Bike

Faster 10m Shuttle Runs

Weightlifting

Squat Clean

Build to a Heavy Single

The goal of building to the heavy is to develop good habits and positioning that can be further built upon within the workout. When going heavy, looking to climb in weight, but only so far that athletes are maintaining crucial points of performance.

Metcon

Metcon (Time)

“Four Wheeler”

CAT- 2- RX

2 Rounds:

400 Meter Run

15/10 Calorie Assault

12 Squat Cleans (115/75)

*10 Minute Qualifier. Beat the time or lose the RX

CAT- 3

2 Rounds:

400 Meter Run

15/10 Calorie Assault

12 Squat Cleans (95/65)

CAT- 4

2 Rounds:

200 Meter Run

10/5 Calorie Assault

6 Power Cleans (45/35)