Thursday 02/08

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Bodyweight Good Mornings

Active Spidermans

Walkouts

Active Samson

Push-up to Down Dog

Air Squats

Weightlifting

3-Position Power Clean

Building positioning on the power clean to start things off today. One complex is defined as: 1 power clean from the pockets, 1 power clean from just above the knee, and 1 power clean from the floor without putting the barbell down between repetitions. Athletes will build to a heavy set today, with the first clean from the pockets likely being the limiting factor.

Metcon (Time)

“Hangover”

To get the most out of the metcon, athletes should choose a weight on the barbell that they could complete each set with a maximum of 1 break. This workout is meant to be a burner. Picking a lighter weight may be better to allow athletes to move quickly through this one. Burpees are lateral over the barbell, with no need to stand up to full extension between each rep. Note that in the complex to start, there is a power clean from the floor. However, in the the metcon the cleans take place from the hang, meaning that athletes do not have to go below the top of the knee.

CAT-2

3 Rounds:

15 Hang Power Cleans (115/85)

15 Lateral Barbell Burpees

* 4 Minute Qualifier- Beat the time or lose the RX

CAT-3

3 Rounds:

15 Hang Power Cleans (95/75)

15 Lateral Barbell Burpees

CAT-4

3 Rounds:

10 Hang Power Cleans (Empty Barbell)

10 Burpees

Metcon