THURSDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

W8: 6 minute AMRAP (No Measure)

Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

WOD

Metcon (AMRAP – Reps)

Cat 1

2 min AMRAP

-8 KB Hang Snatches 53/44# (4 each arm)

-16 Grasshoppers

-24 Ab-mat Sit ups

*Rest 2 min then:

3 min AMRAP

-Same movements

*Rest 3 min then:

4 min AMRAP

-Same movements

Cat 2

2 min AMRAP

-8 KB Hang Snatches 44/35#

-16 Grasshoppers

-24 Ab-mat Sit ups

*Rest 2 min then:

3 min AMRAP

-Same movements.

*Rest 3 min then:

4 min AMRAP

-Same movements.

Cat 3

2 min AMRAP

-8 KB Hang Snatches 35/26#

-16 Grasshoppers

-24 Ab-mat Sit ups

*Rest 2 min then:

3 min AMRAP

-Same movements.

*Rest 3 min then:

4 min AMRAP

-Same movements.

Cat 4

2 min AMRAP

-8 KB Hang Snatches or Dumbbells (Scale as needed)

-16 Grasshoppers

-24 Ab-mat Sit ups

*Rest 2 min then:

3 min AMRAP

-Same movements.

*Rest 3 min then:

4 min AMRAP

-Same movements.

Recovery

Warm-up (No Measure)

IF THERE IS TIME HAVE ATHLETES STRETCH FOCUSING ON THERE ARMS AND SHOULDERS. THIS IS COACHES CHOICE.