Monday 07/09

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Try to beat your previous max today by 5#’s (if you have one). Take your time and

progressively build to a new 1RM.

– Metcon: Have your weights ready to go before we start the clock. You will be performing 3 sets with

each weight with ascending weight. The intent here is to work on being efficient with the barbell. The

challenge will be holding on for all reps without dropping. You should have roughly 40s rest after each

interval.


Guess what’s this weekend?!?

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

With a PVC + Band

10 X-Band Walks Right/Left

10 Banded Goodmornings (squeeze glutes at top)

Then with PVC:

– 5 RDLs

– 5 Front Squats

– 5 Push Press

– 10 X-Band Walks Right/Left

– 10 Banded Goodmornings

– 3 Clean Pull w. PVC

– 3 Power Clean

Rest + Grab a barbell

– 3 Power Clean on Coaches Call

Rest 10s + repeat

Strength

Power Clean: 1RM

Strength (15:00 – 40:00)

1) Power Clean: 1RM. Rest 2:00

– Take 8-10 sets and build to a new 1RM.

– Beginner: Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.

2) Power Clean + Front Squat + S20H: 3 x 1 + 2 + 2. Work up to metcon weight. Rest 60s.

Metcon

Metcon (AMRAP – Rounds)

Metcon (40:00 – 50:00)

“Uncle Buck”

EMOM 9:

Minutes 1-3

3 Power Cleans (135, 95)

3 Front Squats (135, 95)

3 S20H (135, 95)

*Score = how many drops you had

Minutes 3-6

3 Power Cleans (155, 105)

3 Front Squats (155, 105)

3 S20H (155, 105)

*Score = how many drops you had

Minutes 6-9

3 Power Clean (185, 125)

3 Front Squat (185, 125)

3 S20H (185, 125)

*Score = how many drops you had

CAT- 2 As prescribed above

CAT- 3 (95, 65) (115, 75) (135, 95)

CAT- 4 (75, 55) (95, 65) (115, 75)

*Score = how many drops you had

Extra Credit

Warm-up (No Measure)

Hamstrings + Core

Accumulate:

100-200 Banded Leg Curls (each)

https://youtu.be/5YuqH77g0OE

60s RKC Plank

https://youtu.be/s2MBQiHdbPc

*Accumulate volume however you see fit