Thursday 12/28

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Push-ups to Down Dog

Fast Row

Air Squats

Metcon

Metcon (Time)

“Wiped Clean”

Working through three movements in this interval style conditioning piece. Looking for athletes to have a minimum of :45 seconds to recover between each round. Therefore, we can modify rep schemes or loading to hit this intense stimulus. Weight on the barbell should be something athletes will complete a maximum of 2 rounds on every set. Score today is the slowest round of the four. Stagger athletes by at least 2 minutes if limited by amount of rower. If unable to row, complete one of the following,

200 Meter Run

14/10 Calorie Assault Bike

CAT- 2

5 Rounds, On the 4:00:

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks (115/85)

* Must finish every round to qualify for RX!!

**Score today is the slowest round of the five.

CAT- 3

5 Rounds, On the 4:00

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks (95/65)

*Score today is the slowest round of the five.

CAT-4

5 Rounds, On the 4:00

15 Air Squats

10/8 Calorie Row

7 Clean and Jerks (65/45)

*Score today is the slowest round of the five.