THURSDAY’S WOD

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)3 Rounds/20 sec per station -PVC Pipe Thrusters -Mountain Climbers -Abmat Sit-ups**USE TABATA CLOCK. 10 SEC REST IS GOOD FOR ATHLETES TO TRANSITION TO NEXT MOVEMENT.Weightlifting20 MIN EMOMPOWER CLEAN+HANG POWER CLEAN+PUSH PRESS+THRUSTER COMPLEX / SIT-UPS -Give athletes plenty of time to warm up to the movements. This is considered the WOD for the day. This complex should be done unbroken and at 75% of the athletes 1RM Power Clean. CAT 1 & 2 -Even minute/PC+HPC+PP+THRUSTER @ 75% OF POWER CLEAN -Odd minute/10 GHD SIT-UPS CAT 3 -Even minute/PC+HPC+PP+THRUSTER @ 75% OF POWER CLEAN -Odd minute/12

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WEDNESDAY’S WOD

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)5 min of Double Under practice!MetconMetcon (Time)4 Rounds For Time CAT 1 -30 Double Unders -400m Run -15 Kettlebell Swings 70/53# CAT 2 -30 Double Unders -400m Run -15 Kettlebell Swings 53/44# CAT 3 -30 Double Unders or 60 Singles -400m Run -15 Kettlebell Swings 44/35# CAT 4 -60 Singles -200m Run -15 Kettlebell Swings 35/26# (Scale lower if needed)After PartyCoaches Choice (No Measure)Whatever they come up with...you do! Yay!

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TUESDAY’S WOD

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)3 Rounds -100m Run -10 Air SquatsWeightliftingFront Squats20 min to complete -Start light and work up to: -2x8 @ 70% of 1RM -2x5 @ 80% of 1RM -Try to find 3RM with remaining timeMetconMetcon (AMRAP - Rounds and Reps)10 min AMRAP CAT 1 -10 Box Jump Overs 30/24" -10 Overhead Lunges 45/35# -10 Hand Release Push-ups CAT 2 -10 Box Jump Overs 24/20" -10 Overhead Lunges 35/25# -10 Push-ups CAT 3 -10 Box Jump Overs 20/12" -10 Overhead Lunges 25/15# -10 Push-ups or Knee Push-ups CAT 4 -10 Box Step Overs 20/12" -10 Overhead Lunges

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MONDAY’S WOD

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)Tabata Row or BikeSkill WorkWarm-up (No Measure)8 MIN KIPPING PRACTICE -Go over how to kip and what kipping is used for for the beginner athletes. -Athletes that already know how to kip, practice movements that involve kipping. (Ex. Pull ups, Toes 2 Bar)MetconMetcon (AMRAP - Rounds and Reps)12 MIN AMRAP CAT 1 -12 Chest 2 Bar Pull ups -8 Deadlift 155/105# -12 Burpee Over Bar -8 Deadlift CAT 2 -12 Pull ups -8 Deadlift 135/95# -12 Burpee Over Bar -8 Deadlift CAT 3 -12 Banded Pull ups -8 Deadlift 115/85# -12 Burpee Over Bar -8

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SATURDAY’S WOD

CrossFit Uncensored - CrossFitWarm-upW2: Partner Med Ball (No Measure)200 M Medball Run 10 reps of: MB Burpees MB Sit-ups MB Front Squats Wallballs 200 M Medball Run *Partner's run together, but only one runs with the ball. Completes a burpee then throw the ball to your partner B. Partner B completes a burpee then throws back to partner A. Keep going till you complete each rep for each movement. Partners finish last run tgether, but partner that didn't run with the ball the first time, runs with the ball.MetconMetcon (AMRAP - Rounds and Reps)PARTNER WOD 18 MIN AMRAP CAT 1

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