Friday 07/06

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: 4 Sets of Speed work with Hang Power Snatch at 80% (+5% from last week). Efficiency and

explosiveness is the goal. Then work up to a whatever you think your heaviest weight for bench press is

going to be in the Metcon performing sets of 2-3 reps per set.

– Metcon: Today’s Metcon should be done at 80-85% effort where you’re able to be consistent with your

bench press sets and not hit failure. Try to push your row intervals today.


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Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

5:00 of Dynamic Warm-up then with an empty barbell/band:

– 5 Push Press + 10 Yoga Push-ups

– 5 Hang Muscle Snatch + 25 Banded Pull-aparts

– 5 Bent-over Rows + 15 Hollow Rocks

– 5 Front Squats + 25 Banded Pull-aparts

– 5 Hang Power Snatch + 10 Yoga Push-ups

– 3 Hang Power Snatch + 25 banded pull-aparts

*This entire warm-up is coach led

Strength

Warm-up (No Measure)

Strength (15:00 – 35:00)

1) Hang Power Snatch: 4 x 3 @80%, every 90s.

2) Bench Press: Work up to heaviest weight for Metcon performing sets of 2-3 reps. Rest 60s.

Metcon

Metcon (Time)

Metcon (35:00 – 55:00)

“Gun Show”

For total time:

Row 1k

21 Bench Press (135, 75)

Rest 2:00

Row 750m

15 Bench Press (185, 95)

Rest 2:00

Row 500m

9 Bench Press (225, 115)

*18 Minute Time Cap

CAT- 2- As prescribed above

CAT- 3- (95, 65) (135, 75) (155, 85)

CAT- 4- (75, 55) (115, 65) (135, 75)

*Alternate Options

– Rowing = 800m run, 600m Run, 400m Run

– Bench Press: Sub Push-ups with rep scheme of 40/30-35/20-25/10

Extra Credit

Warm-up (No Measure)

Biceps

KB Curls: Accumulate 75 Reps.

https://www.youtube.com/watch?v=EGEfZKYpJZI​​​​​​​