Tuesday’s WOD

CrossFit Uncensored – CrossFit


Call or text our athlete Tiff to schedule now – 951-258-9209

Warm-up

W23: 2 Rounds (No Measure)

2Rounds of:

12 Overhead Squats (pvc or appropriate barbell)

5-10 Push-Ups

8 Ring Rows

Weightlifting Drills

Thruster Breakdown (class together) (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)

X10 (class together)

*Advance/Intermediate – add weight or empty bar/ Beginner – PVC pipe

WOD

Metcon (Time)

C2(RX):

For Time:

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

-Bergeron Beep Test – 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

C3:

For Time:

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

-Bergeron Beep Test – 7 Thrusters (65/45), 7 Pull-ups, 7 Burpees

*scale further if needed.

C4:

For Time:

2 Rounds Bergeron Beep Test

20/15 Cal Row

2 Rounds Bergeron Beep Test

20/15 Cal Row

2 Rounds Bergeron Beep Test

-Bergeron Beep Test – 7 Thrusters (35/15), 7 Jumping Pull-ups, 7 Burpees

*scale further if needed