Wednesday 02/28

CrossFit Uncensored - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds 15 Goblet Squats Row 200mWeightliftingMax Rep Touch and Go Snatch (Power, Squat or mix of both)Every 3 Minutes Complete 1 Set Max Rep Touch and Go Snatch (Power, Squat or mix of both) Round 1 70% Round 2 75% Round 3 80%MetconMetcon (5 Rounds for reps)CAT-1 Five 3:00 Rounds 20 Kettlebell Swings 70/53lbs 20 Alternating Pistols Max Double Unders in remaining time No Rest *Only scoring the double unders today CAT- 2 Five 3:00 Rounds 20 Kettlebell Swings 53/35lbs 20 Air Squats Max Double Unders in remaining time No Rest *Only

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Tuesday 02/27

CrossFit Uncensored - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Row 50/35 CaloriesMetconMetcon (Time)Regionals Run Triplet CAT- 1 For time, wearing a weight vest: 1,200-m run Then, 12 rounds of: 4 handstand push-ups 8 chest-to-bar pull-ups 12 squats Men wear a 20-lb. vest Women wear a 14-lb. vest *Time cap: 25 minutes CAT- 2 1,200-m run Then, 12 rounds of: 4 handstand push-ups 8 chest-to-bar pull-ups 12 squats *25 minute time cap CAT- 3 800-m run Then, 12 rounds of: 4 push-ups 8 pull-ups 12 squats Time cap: 25 minutes CAT- 4 800-m run Then, 8 rounds of: 4 push-ups (From Knees OK)

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Monday 02/26

CrossFit Uncensored - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP 4 Minutes Row 150m 10 Dumbbell Push Press 35/20lbsSkill WorkD6: Deadlift Drills (No Measure)https://youtu.be/op9kVnSso6Q Trainer will go through Deadlifts with class. Class will complete 10X together. intermediate & Advance can use weight to start getting warmed up for the WOD.MetconMetcon (AMRAP - Rounds and Reps)CAT-2 AMRAP 12 Minutes 5 Deadlift 275/185lbs 10 Box Jumps 24/20″ 15 Wallballs 20/14lbs *Must complete 5 rounds to qualify for RX CAT- 3 AMRAP 12 Minutes 5 Deadlift 155/125lbs 10 Box Jumps 24/20″ 15 Wallballs 14/10lbs CAT- 4 AMRAP 12 Minutes 5 Deadlift 95/75lbs 10 Box Step

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Saturday 02/24

CrossFit Uncensored - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)“Jump Ship” In this longer AMRAP, athletes will complete 18 Jumping Lunges total, 9 on each side. Looking for athletes back knee to touch and for the hips to fully extend on each rep. On the hand release push-ups, athletes hands will separate from the floor at the bottom to ensure the chest makes contact with the ground. CAT- 2 AMRAP 18: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand Release Push-ups CAT- 3 AMRAP 18: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand

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Friday 02/23

CrossFit Uncensored - CrossFitView Public WhiteboardGood luck to all of our athletes competing in this year's CrossFit Open! Remember to have fun!!!Warm-upW14: 400 M (No Measure)*early class 4 Laps on turfMetconMetcon (No Measure)CAT- 2-- T2B; 50/35lb CAT3-- K2E; 35/20lbs CAT-4-- Sit Ups, 20/10Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row

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