Thursday 06/14

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Final week of speed work with PC + FS + Jerk. Your loading should be slightly heavier this week but remember you should not be failing on any sets.

– Metcon: Benchmark workout. This workout is intended to be taken down in small chunks so challenge yourself with loading and it’s okay if you break you pull-ups into small sets.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Foam Roll Adductors x 30s each then, 3 Rounds BP Lower Complex #2:

5 Deadlifts

5 Muscle Cleans

5 Front Squats 5 Push Press

5 Back Squat

5 Goodmornings 5 Rows

Rest 40-60s, add light weight.

Strength

Warm-up (No Measure)

Strength (15:00 – 35:00)

1) Power Clean + Front Squat + Jerk: 8 x 2 @75%, every 60s.

2)

Metcon Prep:

2-3 Rounds of:

2 Squat Cleans

5 C2B Pull-ups Rest 60s.

Metcon

Metcon (Time)

Metcon (35:00 – 50:00)

“Mr. Clean”

For time: 21-15-9

C2B Pull-ups

9-7-5

Squat Cleans (155, 105)

10:00 Cap

Rx+:(185, 125). 10:00 Cap

CAT- 2- As prescribed 10:00 Cap

CAT-3 (Pull-ups) (135, 95). 10:00 Cap

CAT-4-

21-15-9

Ring Rows

Goblet Squats (53, 35) Squat Thrusts

10:00 Cap

Extra Credit

Warm-up (No Measure)

Posterior + Core (50:00 – 60:00)

1a) Banded Pull-Through: 3 x 20-25. Rest 30s.

1b) Banded Low to High Rotation: 3 x 10 ea. Rest 30s.

https://youtu.be/wmoZ57AwjF4​​​​​​​