Thursday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Row

Spidermans

:45 Seconds

Medium Row

Samson

:30 Seconds

Fast Row

Push-up to Down Dog

Weightlifting

Metcon (5 Rounds for weight)

Push Press

5-4-3-2-1

Athletes can build in weight across the five sets. The goal is to find something “heavy” at each repetition number. Want them to challenge themselves, but still prioritize efficient movement.

Metcon

Metcon (AMRAP – Reps)

“Pushed Around”

CAT- 1 RX+

This workout will be (4) 3:00 Minute workouts- No rest between rounds

Every 3:00 x 4 Rounds

15/12 Calorie Row or Bike

10 Barbell Facing Burpees

Max Push Press (115/85)

No rest between rounds

*Score at the end of the workout is total push presses completed

CAT- 2 RX

Every 3:00 x 4 Rounds

15/12 Calorie Row or Bike

10 Barbell Facing Burpees

Max Push Press (95/75)

No rest between rounds

*Score at the end of the workout is total push presses completed

CAT- 3

Every 3:00 x 4 Rounds

15/12 Calorie Row or Bike

10 Barbell Facing Burpees

Max Push Press (75/55)

No rest between rounds

*Score at the end of the workout is total push presses completed

CAT- 4

Every 3:00 x 4 Rounds

8/6 Calorie Row or Bike

10 Up Downs

Max Push Press (45/35)

No rest between rounds

*Score at the end of the workout is total push presses completed