Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W5: 3 Rounds *20 Second Stations (No Measure)

Jumping Jacks

PVC Overhead Squats

Arm Forward Jumping Jacks

WOD

Metcon (Time)

Trainers see comments below to assist with scaling athletes properly.

C1:

For time:

135-lb./95-lb.* squat cleans, 10 reps

50 GHD sit-ups

135-lb./95-lb.* squat cleans, 8 reps

40 GHD sit-ups

135-lb./95-lb.* squat cleans, 6 reps

30 GHD sit-ups

135-lb./95-lb.* squat cleans, 4 reps

20 GHD sit-ups

135-lb./95-lb.* squat cleans, 2 reps

10 GHD sit-ups

C2:

For time:

115-lb./85-lb.* squat cleans, 10 reps

50 GHD sit-ups

115-lb./85-lb.* squat cleans, 8 reps

40 GHD sit-ups

115-lb./85-lb.* squat cleans, 6 reps

30 GHD sit-ups

115-lb./85-lb.* squat cleans, 4 reps

20 GHD sit-ups

115-lb./85-lb.* squat cleans, 2 reps

10 GHD sit-ups

C3:

For time:

105-lb./75-lb.* squat cleans, 10 reps

50 ab-mat situps

105-lb./75-lb.* squat cleans, 8 reps

40 ab-mat situps

105-lb./75-lb.* squat cleans, 6 reps

30 ab-mat situps

105-lb./75-lb.* squat cleans, 4 reps

20 ab-mat situps

105-lb./75-lb.* squat cleans, 2 reps

10 ab-mat situps

*scale further if needed. Trainer can assist if needed.

C4:

85-lb./55-lb.* hang squat cleans, 10 reps

30 anchored sit-ups

85-lb./55-lb.* hang squat cleans, 8 reps

25 anchored sit-ups

85-lb.55-lb.* hang squat cleans, 6 reps

20 anchored sit-ups

85-lb./55-lb.* hang squat cleans, 4 reps

15 anchored sit-ups

85-lb./55-lb.* hang squat cleans, 2 reps

10 anchored sit-ups

*scale further if needed. Trainer can assist if needed.
C3:

The load has been reduced for the intermediate athlete with a goal of completing the first two sets of squat cleans in no more than 2 attempts. The goal is to complete this workout under 15 minutes.

C4:

The load has been reduced so the beginner can execute each set within 3 attempts. The movement has been changed to a hang squat clean to practice good positions. Focus on fully extending the hips then rapidly pulling the body under the bar to a front squat. For the sit-ups, place the feet under dumbbells or any object to use as leverage. Ensure the workout is completed within 15 minutes, or reduce the reps further.