Wednesday 11/15

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Bike

Walkouts

Medium Bike

Scoops

Fast Bike

Active Spidermans

Weightlifting

Deadlift

Starting today with a strength/skill section where athletes will complete 5 sets of 3 on deadlifts, taking 1-2 sets to warmup to working weight. They have the option to stay at the same weight across or to build in weight as they go. The goal is to continue to move exceptionally well at these heavier loads.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Dead Sprint”

Teaming up for the conditioning piece, where partners will alternate movements. If unequipped with bikes, complete 7 Box Jumps (24/20) in replace. The weight on the barbell should be a moderate load that athletes are confident they will complete every round unbroken. It is ok for teams to have multiple bars on the floor for “Dead Sprint” if they are using different weights.

CAT- 2

Teams of 2

AMRAP 18:

7 Deadlifts (225/155)

100 Meter Run

7/5 Calorie Bike

Partners alternate movements.

*If not enough bikes, complete 7 Box Jumps (24/20) in replace.

CAT- 3

Teams of 2

AMRAP 18:

7 Deadlifts (155/105)

100 Meter Run

7/5 Calorie Bike

*Partners alternate movements

*If not enough bikes, complete 7 Box Jumps (24/20) in replace.

CAT- 4

Teams of 2

AMRAP 18:

7 Deadlifts (95/75)

50 Meter Run

7/5 Calorie Bike

*Partners alternate movements

*If not enough bikes, complete 7 Small Box Step Ups in replace.