Friday 12/29

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Active Spidermans

Quad Stretch

Active Samson

Side Lunge

Push-up to Down Dog

Air Squats

2 Rounds

15 Air Squats

15 Second Hollow Hold

15 Second Arch Hold

Weightlifting

Hang Squat Clean

Similar to Tuesday, working another strength and metcon training day. Again, heavy is relative for the day.

Metcon

Metcon (AMRAP – Reps)

“Raise the Bar”

In the metcon, the weight on the barbell should be something that athletes couple complete 20+ repetitions unbroken if they needed too.

CAT-1– CrossFit Open Prep

AMRAP 8:

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

*Reps increase by 3 each round

**This CAT is for people intending on participating in the Open

** Must finish the round of “12’s” to qualify for RX+

CAT-2– RX

AMRAP 8:

3 Hang Squat Cleans (95/65)

3 Toes to Bar

6 Hang Squat Cleans (95/65)

6 Toes to Bar

9 Hang Squat Cleans (95/65)

9 Toes to Bar

*Reps increase by 3 each round

** Must finish the round of “12’s” to qualify for RX

CAT- 3

AMRAP 8:

3 Hang Squat Cleans (75/55)

3 Knees to Elbow

6 Hang Squat Cleans (75/55)

6 Knees to Elbow

9 Hang Squat Cleans (75/55)

9 Knees to Elbow

*Reps increase by 3 each round

CAT- 4

AMRAP 8:

3 Hang Power Cleans (45/35)

3 Knee Raises

6 Hang Power Cleans (45/35)

6 Knee Raises

9 Hang Power Cleans (45/35)

9 Knee Raises

*Reps increase by 3 each round