Wednesday 12/27

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Active Spidermans

Air Squats

PVC Passthroughs

Walkouts

Side Sampson

PVC Around the World

Push-up to Down Dog

Active Samson

PVC Overhead Squats

Weightlifting

Overhead Squat

building to a heavy set of 3 on overhead squat. These will come from the rack, prioritizing sound movement over load on the barbell. Taking the teaching points from the overhead squat and carrying them into the conditioning piece.

Metcon

Metcon (Time)

“Over and Out”

Weight on the barbell should be something that athletes could complete in 1-2 sets if they had to. One weight on the bar today. The limiting factor will most likely be the squat snatches, so our weight will be determined by capacity at that movement. Burpees are lateral over the bar, with no need to stand to full extension before jumping over.

CAT-2

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

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

CAT- 3

For Time:

20 Power Snatches 75/55

20 Lateral Barbell Burpees

20 Overhead Squats 75/55

20 Lateral Barbell Burpees

20 Squat Snatches 75/55

CAT- 4

For Time:

20 Power Snatches 45/35

20 Regular Burpees

20 Overhead Squats 45/35

20 Regular Burpees

20 Squat Snatches 45/35