Thursday’s WOD/ May 12th

CrossFit Uncensored – CrossFit

Warm-up

W3: Junkyard Dog (No Measure)

Partner 2 sits on ground with legs extended and arms raised parallel to the ground. Partner 1 starts the warm-up by standing behind partner 2’s right arm and then hops over partner 1’s right arm, legs and then left arm. Partner 1 is always facing the way they are jumping. Those three jumps count as one rep. Partner 1 goes the opposite way for rep 2 and continues back and forth her jumping over partner 1 for a total of 10 reps. Then, partner 1 goes into the plank position. Partner 2 jumps over partner 1 and then crawls under a total of 5 times. Once that is complete, partners switch and that finishes up the warm-up.

Skill Work

D10: Thruster Breakdows (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)

X3 (class together)

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

WOD

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
C2:

Box Jumps 24/20″

Thrusters 95/65#

C3:

12 Box Jumps, 24/20 in

6 Thrusters, 75/55 #

6 Bar-facing Burpees

C4:

12 Box Jumps Step-ups, 16/14

6 Thrusters, 45/33# / or Wallballs 10/8#

6 Bar-facing Burpees

After Party

AP26: Death By Assault Bike / Hollow Rock (No Measure)

Death by Assault Bike:

With a continuously running clock perform:

1 Assault Bike (Calories) in the first 1 min

2 Assault Bike (Calories)s in the second 1 min

3 Assault Bike (Calories)s in the third 1 min …

Continuing this for as long as you are able.

Trainers can start some athletes on the bike and some on sit-ups. Switch stations once all athletes have been eliminated.

Death by Hollow Rock back & forth = 1 rep:

With a continuously running clock perform:

2 Hollow Rock in the first 1 min

4 Hollow Rock in the second 1 min

6 Hollow Rock in the third 1 min …

Continuing this for as long as you are able.