Tuesday’s WOD

Announcements

Please make sure your payment information has been updated or the system will not allow you to login. If you are still unable to login because you never recieved an email, please text heather your email address. (951) 445-3042 or email Heather@CrossFitUncensored.com . This week we will be getting the retail store set up. We will no longer be accepting cash for anything in the store. Beverages can be purchased for cash. That’s all. Once you take something from the store. It will be purchased then and there. Thank your patience as we work on making our gym more structured and organized to better give back to you (our community).

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

800 M Run

Weightlifting

Thruster Breakdown (class together) (No Measure)

Power Clean (starting position)

x5 (class together)

· elbows up

· bar resting on anterior deltoids

Front Squat

x5 (class together)

· sit in your heels

· get depth/past parallel

· chest & elbows high

· back tight

Shoulder Press

x5 (class together)

· fluid motion getting bar directly overhead

· pull your head through

· biceps are right by your ears

Thruster (movement put together)

X10 (class together)

*Advance/Intermediate – add weight or empty bar/ Beginner – PVC pipe

Weightlifting Form

C2: Thruster (1-1-1-1-1-1-1)

The intermediate athlete can perform this workout as written. The loading is self scaling. As loads begin to increase let mechanics be your guide, only continue to increase loads if mechanics can be maintained. During the warm-up focus on the timing of the press. Use an empty barbell to drill the timing of opening the hip before pressing with the arms. Log the loads lifted.

C4: Thruster (3-3-3-3-3-)

Cool-down (if time)

Row 2 Minute: (Calories)

*find your max effort calorie row in 2 minutes.