Monday’s WOD

CrossFit Uncensored – CrossFit


Saturday’s KYLIE MEDLIN WOD!

Warm-up

W26: 2 Rounds (No Measure)

10 Push Ups

20 Double Unders / 40 Skips

15 Butterfly Sit Ups

Skill Work

Trainer will breakdown pull-ups and work ith athletes on a good progression, also goal for the WOD.

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

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
COACH must give the OKAY to ANY athlete attempting RX. If they say scale….then scale. What they say goes.

C2(RX):

45/35#

C3:

1000 m Row

50 Thruster 45/35#

30 Pull-ups (band ok)

C4:

6 Rounds

200 m row

10 Thrusters 15/ weighted pipe

5 Jumping Pull-ups

*scale or add further if needed.