Tuesday’s WOD

CrossFit Uncensored – CrossFit


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Warm-up

W8: 6 minute AMRAP (No Measure)

Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

WOD

Metcon (3 Rounds for reps)

LOG RESULTS INTO WODIFY –

C1(RX+):

AMRAP 5:

600m Run Buy-In

12 Deadlifts (185/135)

12 Bar Facing Burpees

Rest 5:00

AMRAP 5:

400m Run Buy-In

9 Deadlifts (225/155)

9 Bar Facing Burpees

Rest 5:00

AMRAP 5:

200m Run Buy-In

6 Deadlifts (275/185)

6 Bar Facing Burpees

C2(RX):

AMRAP 5:

600m Run Buy-In

12 Deadlifts (155/105)

12 Barbell Burpees

Rest 5:00

AMRAP 5:

400m Run Buy-In

9 Deadlifts (185/135)

9 Barbell Burpees

Rest 5:00

AMRAP 5:

200m Run Buy-In

6 Deadlifts (225/155)

6 Barbell Burpees

C1 & C2 – must be checked by trainer before WOD starts to make sure you form look GREAT.

C3:

AMRAP 5:

600m Run Buy-In

12 Deadlifts (135/95)

12 Barbell Burpees

Rest 5:00

AMRAP 5:

400m Run Buy-In

9 Deadlifts (155/105)

9 Barbell Burpees

Rest 5:00

AMRAP 5:

200m Run Buy-In

6 Deadlifts (185/135)

6 Barbell Burpees

C3 & C4 *scale further if needed. Trainer may change movements or scale/add weights if needed.

C4:

AMRAP 5:

200m Run Buy-In

12 Deadlifts (95/65)

12 Barbell Burpees

Rest 5:00

AMRAP 5:

100m Run Buy-In

9 Deadlifts (115/80)

9 Barbell Burpees

Rest 5:00

AMRAP 5:

100m Run Buy-In

6 Deadlifts (135/95)

6 Barbell Burpees