Wednesday 11/08

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds Jumping Jacks

10 Good Mornings

10 Back Squats

:30 Seconds Push-ups to Down Dog

10 Elbow Rotations

10 Strict Press

:30 Seconds Active Spidermans

10 Stiff-Legged Deadlifts

10 Front Squats

:30 Seconds Active Samson

10 Deadlifts

10 Push-ups

Metcon

Metcon (3 Rounds for reps)

“Slot Machine”

Teams of 3

Ideally pairing teams up who will be using the same weight across each movement today. If unable to do that, it is ok to use multiple bars as space allows. If limited on barbells, benches, or weights, start athletes on opposite AMRAPs. The score for each section is total reps at the last barbell. Weights should be something that athletes are able to complete 25, 20, and 15 repetitions unbroken when fresh.

CAT- 2 RX

Teams of 3

AMRAP 7:

50 Back Squats (135/95)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/115)

rest 3 minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

CAT- 3

Teams of 3

AMRAP 7:

50 Back Squats (95/75)

50 Back Squats (135/95)

AMRAP Back Squats (185/135)

rest 3 minutes

AMRAP 7:

50 Bench Press (95/75)

50 Bench Press (135/95)

AMRAP Bench Press (155/105)

rest 3 minutes

AMRAP 7:

50 Deadlifts (155/105)

50 Deadlifts (185/135)

AMRAP Deadlifts (225/155)

CAT- 4

Teams of 3

AMRAP 7:

50 Back Squats (75/55)

50 Back Squats (95/65)

AMRAP Back Squats (115/75)

rest 3 minutes

AMRAP 7:

50 Bench Press (55/45)

50 Bench Press (75/55)

AMRAP Bench Press (95/65)

rest 3 minutes

AMRAP 7:

50 Deadlifts (95/75)

50 Deadlifts (115/85)

AMRAP Deadlifts (135/95)