Tuesday’s WOD

CrossFit Uncensored – CrossFit


We are hiking the Canyon Hills Mountain. We will head up the mountain at 8:30 am. Should take about 40 minutes going up and coming down. Family & Friends Welcome!

Warm-up

R3: 800 M Run (No Measure)

Weightlifting Drills

D1: Wallball Clean Drill: (No Measure)

3 Rounds:

15 Medicine Ball Cleans, (light weight)

*Rest, 20 secs. Class does together. We put the athletes in a small circle, put the best clean

available in the center as leader, and ask the athletes to mirror the center “follow the leader”. Coach will clean up athletes form during the 15 reps each round.

WOD

Metcon (Time)

C2:

For time:

20/14-lb medicine-ball cleans, 50 reps

155/105-lb. push jerks, 25 reps

20/14-lb medicine-ball cleans, 50 reps

*trainer must okay movements first.

C3:

For time:

20/14-lb medicine-ball cleans, 50 reps

135/95-lb. push jerks, 25 reps

20/14-lb medicine-ball cleans, 50 reps

*scale further if needed. Trainer must okay weight used before WOD begins.

C4:

5 Rounds For time:

14/10lb.- medicine-ball cleans, 10 reps

45/35-lb. push press, 5 reps

14/10-lb- medicine-ball cleans, 10 reps

*trainer will scale rounds/ reps weights/ movements further in needed.