THURSDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds/20 sec per station

-PVC Pipe Thrusters

-Mountain Climbers

-Abmat Sit-ups
**USE TABATA CLOCK. 10 SEC REST IS GOOD FOR ATHLETES TO TRANSITION TO NEXT MOVEMENT.

Weightlifting

20 MIN EMOM

POWER CLEAN+HANG POWER CLEAN+PUSH PRESS+THRUSTER COMPLEX / SIT-UPS

-Give athletes plenty of time to warm up to the movements. This is considered the WOD for the day. This complex should be done unbroken and at 75% of the athletes 1RM Power Clean.

CAT 1 & 2

-Even minute/PC+HPC+PP+THRUSTER @ 75% OF POWER CLEAN

-Odd minute/10 GHD SIT-UPS

CAT 3

-Even minute/PC+HPC+PP+THRUSTER @ 75% OF POWER CLEAN

-Odd minute/12 Abmat Sit-ups

CAT 4

-Even minute/PC+HPC+PP+THRUSTER @ 60-70% OF POWER CLEAN

-Odd minute/8 Abmat Sit-ups
**FOR BEGINNER ATHLETES – HAVE THEM GET COMFORTABLE WITH THE MOVEMENTS FIRST AND SCALE THEM TO A WEIGHT YOU THINK IS CAPABLE FOR THEIR CAPACITY.

After Party

Warm-up (No Measure)

MOUNTAIN RUN