Wednesday 02/14

CrossFit Uncensored – CrossFit

Warm-up

W27: Monkey in the Middle (No Measure)

https://www.youtube.com/watch?v=mnGUyw_WTE4#action=share

You can do a couple groups if the ball is too heavy for some.

– If the ball gets dropped everyone does 3 burpees

– if the ball gets caught the person who thre the ball switches with the “monkey in the middle”.

– Set the clock and play for 3-5 minutes.

Metcon

Metcon (Time)

“Blitzen”

Looking for a slightly heavier load on the barbell today, but something that athletes could still complete for anywhere between 15-20 repetitions when fresh. During the workouts, this should be something athletes will complete in either 1 or 2 sets per round. Stagger athletes by 1:00 or 1:30 today based on equipment availability.

CAT-2

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/85)

10 Minute Qualifier- Beat the time or lose the RX

CAT-3

5 Rounds:

20/15 Calorie Row

10 Thrusters (75/55)

CAT-4

5 Rounds:

15/10 Calorie Row

10 Thrusters (Empty Barbell)