Tuesday 08/07

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Week 2 of Speed work for the Jerk. All sets should be fast, efficient.

– Metcon: Each set should be close in effort and split. KB weight choices are intended to be light as

there are 120 total reps.


FNL is coming!!

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Row 300 Meters then,

Then,

3 Sets of:

3 Strict Press

2 Push Press

1 Jerk

15 Banded Pull-aparts

10s RKC Plank

https://youtu.be/s2MBQiHdbPc

5 Yoga Push-ups

*Add light after each set

Strength

Warm-up (No Measure)

Strength (15:00 – 35:00)

1) Jerk: 6 x 3 @75% of 7/27, every 90s.

– Or use a moderate weight

– Reset one each rep

2) Metcon Prep:

2 Rounds of:

8 KBS

8 T2B or Knee Lifts

Metcon

Metcon (Time)

Metcon (35:00 – 60:00)

4 RFT:

500 Meter Row

15 T2B

30 KBS (53, 35)

Rest 2:00

24:00 Cap

CAT-2 As Prescribed

CAT- 3- (Knees to Elbow) ( 35/27)

CAT-4- (400m Row) (Abmat Sit-ups) (27/18 Russian Swings)

24:00 Cap

Extra Credit

Warm-up (No Measure)

Arms (After Class)

Banded Hammer Curls: 3 x 15-20. Rest 60s.

https://youtu.be/-JWg5jFmOFM