Tuesday 01/09

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Weightlifting

3-Position Squat Clean

Build to a Heavy Complex

Working a 3-Position Squat Clean on this Weightlifting Wednesday. Those three positions are from mid-thigh, knee level, and the floor. Athletes will build to a heavy complex while still prioritizing sound movement. Not only does this allow athletes to get under some heavier weight, but also prepares them to hit all 3 positions on the squat cleans within the workout.

Metcon

Metcon (Time)

“Clean Shave”

The weight on the squat cleans should be something that athletes could complete unbroken when fresh. Burpees are lateral over the bar, with no need to stand to full extension on each rep.

CAT- 2

3 Rounds:

15 Chest to Bar Pull-Ups

12 Lateral Barbell Burpees

9 Squat Cleans (135/95)

*10 Minute Qualifier- Beat the time or lose the RX!

CAT-3

3 Rounds:

15 Pull-Ups (Bands OK)

12 Lateral Barbell Burpees

9 Squat Cleans (95/65)

CAT-4

3 Rounds:

15 Jumping Pull-Ups

12 Burpees

9 Power Cleans (65/45)