Tuesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W20: Tabata Bike or Row (No Measure)

8 cycles

20 seconds of work

10 seconds of rest

Weightlifting Drills

D17: Warm-up (No Measure)

Trainer will break down proper form on Deadlifts first. Have beginners grab PVC pipes, and Intermediate/ Advance warm-up with light weight.

Have class do them together until trainer is satisfied with form to add weight for the WOD.

Deadlift Demo:

https://youtu.be/op9kVnSso6Q

Do the same for Wall Balls.

Wall Ball Demo:

https://youtu.be/fpUD0mcFp_0

WOD

Metcon (Time)

C1:

4 rounds

20 Wall Balls, 25/20 lbs 10ft

10 Deadlifts, 255/185 lbs

C2:

4 rounds for time of:

20 Wall Balls, 25/20 9ft

10 Deadlifts, 235/165 lbs

C3:

4 rounds for time of:

20 Wall Balls, 20/14 lbs 9ft

10 Deadlifts, 195/135 lbs

*can scale further if needed

C4:

4 rounds for time of:

20 Wall Balls, 10/8 lbs

10 Deadlifts, 95/65 lbs

*scale further if needed

After Party

AP27: Partner Tabata Sit-ups (No Measure)

Tabata Partner Wall Ball Sit-ups

Sit somewhat close to your partner and you will so regular sit-ups while throwing a Wall Ball back and forth to each other.

*8 Cycles/ 20 seconds work/ 10 seconds rest