Thursday’s WOD

CrossFit Uncensored – CrossFit


GOLF INFO For those that signed up – Meet-up to smash some balls at the Canyon Lake Driving Range 8:45AM. Also to figure Teams out. Tee off is at 9:30 then every 9 minutes after. ,GOLF INFO For those that signed up – Meet-up to smash some balls at the Can

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

D3: Push Press Drill (No Measure)

(break this movement down)

x3dip

x3dip, drive

x5dip, drive, press

D6: Deadlift Drills (No Measure)

https://youtu.be/op9kVnSso6Q

Trainer will go through Deadlifts with class. Class will complete 10X together.

intermediate & Advance can use weight to start getting warmed up for the WOD.

WOD

Metcon (AMRAP – Rounds and Reps)

Put results into your WODIFY APP!

C2(RX):

AMRAP 15:

30 Calorie Bike

20 DB Push Press (35’s/25’s)

10 Deadlifts (245/165)

Must be as prescribed. Trainer must okay any athlete in this CAT.

C3:

AMRAP 15:

30 Calorie Bike

20 DB Push Press (30’s/20’s)

10 Deadlifts (215/150)

*scale further if needed.

C4:

AMRAP 15:

20 Calorie Bike

10 DB Push Press (20’s/15’s)

5 Deadlifts (105/75)

*scale further if needed.