Thursday’s WOD

CrossFit Uncensored – CrossFit


W4: 2 Rounds (No Measure)

5 Burpees

10 Grasshoppers

Weightlifting Drills

Burgener Warm-up (No Measure)

x3 Dip

x3 Dip Shrug

x3 Dip Shrug High-pull

x3 Dip Shrug High-pull Muscle Snatch

x3 Overhead Squat

x3 Snatch Balance 4 ,6 all the way drop

x3 Full Snatch (take off position/ barbell to shins)

x3 Full Snatch (above the knees)


Hang Power Snatch (5-5-5-5-5)

C2: (Advance)

Hang power snatch

5-5-5-5-5 reps

Trainer Reference:

Hang Power Snatch

C3: (Intermediate)

Hang power snatch 5-5-5-5-5 reps

Warmup with lighter loads to practice mechanics. Gradually increase weight so that the first set of five is approximately 70-75% of a 1 rep-max. Attempt a new 5 rep-max by the 3rd or 4th set. Slight deviations in mechanics may occur, but use the successive reps and sets to fix those deviations before adding more weight. Record all loads at each set, even if there is a failed rep within a set.

C4: (Beginner)

Hang power snatch 5-5-5-5-5 reps

Send the hips back to keep body weight back as the bar moves down the leg to mid-thigh. Practice standing tall to fully extend the hip which creates momentum and elevation on the bar. Pull the body under the bar into a partial overhead squat where the hips stay above parallel. The arms should be locked out in the receiving position. After standing up all the way, return the bar to the hang position. Maintaining these mechanics will dictate the load for each set. Record loads accomplished across each set.

After Party

AP2: 10 Minute EMOM: (No Measure)

8 Wallballs every minute on the minute. Rest the remainder of the minute.

C2: 20/14# 10ft

C3: 20/14# 9ft

C4: 10/8# 8ft