Thursday’s WOD

CrossFit Uncensored – CrossFit

Attention Athletes & Trainers: Please make sure you put EVERYTHING back in it’s proper place. This INCLUDES the squat racks (against the wall), bumper plates (with correct weights), CHALK (belongs in the buckets), sleds/ weights (take off the weight and sleds go against the walls by platforms), bands (on the band rack, not the bars). We need everything in its proper place for the classes ahead of you. So clean up! Trainers, get on your classes please.

Warm-up

3 Rounds *20 Second Stations: (No Measure)

Plank Hold

Double Unders

Mountain Climbers
*tabata style.

Mobility & Dynamics

Trainers Standard

Connectivity

Reverse Ballerina Hip and Adductor Stretch

10 sec hold x3 each leg

Deep Couch Stretch

10sec hold x3 each leg

Metcon

C1: Metcon (Time)

21-15-9 reps :

225/155-lb. deadlifts

Overhead walking-lunge steps

Burpees, jumping over the barbell

Use a pair of 53/35-lb. dumbbells or kettlebells for the overhead lunges.
C2:

21-15-9 reps for time of:

195/135-lb. deadlifts

Overhead walking-lunge steps

Burpees, jumping over the barbell

Use a pair of 44/35-lb. dumbbells or kettlebells for the overhead lunges.

C3:

21-15-9 reps for time of:

165/115-lb. deadlifts

Overhead walking-lunge steps

Burpees, jumping over the barbell

Use a pair of 27/16-lb. dumbbells or kettlebells for the overhead lunges.

C4:

21-15-9 reps for time of:

95/65-lb. deadlifts

Walking-lunge steps

Burpees, jumping over the barbell

After Party

C1: Bring Up Sally (No Measure)

135/95#, but this is not scored, simply go for completion.

*Follow the words in the song. When it says “Down” you back squat and hold the bottom. When it says “Up” you come up from your squat.
C2: 95/65

C3: 45/35 or lower

C4: air squats