Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W11: Musical Medballs (No Measure)

Musical chairs but with medicine balls instead! Trainer will make everyone travel around by frog hopping, duck walking or shouting out whatever movement they like as the music plays! When it stops you sit! Athletes out grab a PVC and stretch out.

Weightlifting Drills

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

Metcon (Time)

C2:

4 Rounds:

21/18 Calorie Bike

18 Thrusters (65/45)

15 Pull-ups

C3:

4 Rounds:

21/18 Calorie Bike

18 Thrusters (45/35)

15 Pull-ups(band ok)

C4:

4 Rounds:

15/12 Calorie Bike

18 Thrusters (35/15)

15 Jumping Pull-ups

After Party

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!


Please RSVP in our EVENTS area on the website. $25 a person