Thursday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

Right into Mobility & Dynamics

Weightlifting

Back Squats

Back Squat

3 sets of 5

*Spending the first portion of today’s hour getting under some heavy weight on Back Squats. Looking to approach this as more of a skill session than a strength session. Athletes may build in weight over the three sets, but not necessarily working to a 5 rep max back squat. The real benefit of this session for the coaches is to make positive change in squat mechanics. For the athletes, it is an opportunity to practice and overload the legs, making the light thrusters in the metcon to follow feel even lighter.

Metcon

Metcon (Time)

“Turn and Burn”

CAT- 2

2 Rounds:

400 Meter Run

30 Thrusters (65/45)

CAT- 3

2 Rounds:

400 Meter Run

30 Thrusters (45/35)

CAT 4

2 Rounds:

400 Meter Run

30 Thrusters (35/15)