Tuesday’s WOD 10/31

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure):30 Seconds Slow Row Spidermans Alternating Bird Dog ( https://www.youtube.com/watch?time_continue=19&v=X468F3ujGEk ) Medium Row Samson Hollow Hold Fast Row Push-up to Down Dog Superman HoldMetconMetcon (3 Rounds for reps)“Lead Foot” * Stagger groups on opposite 4-minute intervals if short on rowers. Use bikes if necessary. CAT- 2- C2B; T2B; Pull Ups CAT- 3- Pull ups; Knees 2 Elbow; Pull Ups (Bands OK) CAT- 4 Jumping pull ups, Knee Raises, Jumping Pull Ups AMRAP 4: 27/20 Calorie Row 27 Air Squats 27 Chest to Bar Pull-ups rest 4 minutes ~~then~~ AMRAP 4: 21/15 Calorie Row 21 Air

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Monday’s WOD 10/30

CrossFit Uncensored - CrossFitManic Cindy- 3 Rounds for time- RECORD YOUR SCOREMANIC MONDAY WARM-UPManic: Metcon (Time)Manic Cindy 3 rounds for time 5 pull ups 10 push ups 15 air squatsWarm-upWarm-up (No Measure)Coaches standard line drillsBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dipWeightliftingPower SnatchBuild to a Heavy Single.MetconMetcon (No Measure)CAT- 2 RX- 135/95 CAT- 3- 95/75

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Friday’s WOD 10/27

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure):20 Seconds Jumping Jacks Spidermans Walkouts Single Unders Samson Push-up to Down Dog Single Unders Air Squats Single Leg Unloaded Romanian DeadliftsSkill WorkWarm-up (No Measure)Wall Squats- Beginning the day with some skill work in “Wall Squats” or “Squat Therapy” as it is often called. This is a great assessment of athletes squat mechanics and can work to improve points of performance in the air squats in today’s workout and beyond.MetconMetcon (Time)“Double or Nothing” CAT 2-RX 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Cleans (135/95) CAT- 3 3 Rounds: 75 Double Unders /

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Thursday’s WOD 10/26

CrossFit Uncensored - CrossFitWarm-upW34: (No Measure)2 Rounds 100M Run 4 Front Sampson 6 Push Ups 8 SpidermansSkill WorkGD1: Rope Climbs Drill (No Measure)CAT1 & 2 Warm up Rope Climbs- Focus on locking in feet CAT 3 & 4 Go with your coach. They will help work on technique with rope climbs and rope climb progressions.MetconMetcon (AMRAP - Rounds and Reps)“Knotted Up” CAT- 2 AMRAP 15: 200 Meter Run (200M Run counts as 1 rep) 2 Rope Climbs CAT- 3 AMRAP 15: 200 Meter Run (200M Run counts as 1 rep) 2 Rope Climbs (Halfway) CAT- 4 AMRAP 15: 200 Meter

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