Thursday 01/11

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Med-ball Foot Taps

Knuckle Drags

Active Spidermans

:20 Seconds

Single Unders

Air Squats

Med-ball Deadlifts

:15 Seconds

Double Unders

Med-ball Front Squats

Med-ball Push Press

Weightlifting

Deadlift (Heavy Set of 3)

Heavy Set of 3

Starting off by building to a heavy triple on the deadlift. Similar to Wednesday, the goal here is to pull a heavy barbell off the ground with good form, which also prepares athletes for the deadlifts to com win the metcon

Metcon

Metcon (AMRAP – Rounds and Reps)

“Smooth Criminal”

Weight on the deadlift in “Smooth Criminal” should be something that athletes could complete in a maximum of 3 sets every round.

CAT- 2

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

*Must finish at least 3 rounds to Qualify for RX

CAT- 3

“Smooth Criminal”

AMRAP 15:

60 Double Unders/ 120 Single Unders

30 Wallballs (20/14)

15 Deadlifts (165/115)

CAT- 4

“Smooth Criminal”

AMRAP 15:

60 Single Unders

30 Wallballs (10/8)

15 Deadlifts (95/65)