Friday’s WOD 11/03

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Metcon

Metcon (Time)

“Dead Ahead”

Choosing a weight on the barbell that athletes could go unbroken on the push jerk every single round. This should be a load that they could confidently cycle for 20+ repetitions when fresh. On the box jump overs, there is no need to fully extend at the top of each repetition.

CAT- 1

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

CAT- 2

4 Rounds:

21 Deadlifts (115/75)

15 Box Jump Overs (24/20)

9 Push Jerks (115/75)

CAT- 3

4 Rounds:

21 Deadlifts (95/65)

15 Box Jump Overs (20/16)

9 Push Jerks (95/65)

CAT- 4

4 Rounds:

21 Deadlifts (55/35)

15 Box Step Overs

9 Push Press (55/35)