Saturday Open Gym

CrossFit Uncensored - Open GymView Public WhiteboardMetconWOD Nasiriyah (Time)WOD Nasiriyah For time: 1 Mile Run (Sub 9min) 59 Wall Balls Then- 3 rounds 12 Squat Cleans (135/95) 18 Pull Ups 23 Box Jumps Then- 1 Squat Clean (3 attemps at max squat clean) Buddy Carry 100M

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Saturday 03/31

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)(0:00 - 3:00) - Metcon: Today's workout is a great chance for you to communicate with your partner as strategy is key to getting the fastest time. Choose a barbell weight that you'd normally use for these benchmark pieces. Heads up you will see both of these pieces again as an individual workout real soon!Warm-upWarm-up (No Measure)Warm Up/Mobility (3:00 - 10:00) "Burgener Warm-up w. a pvc" 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch *Go through 5 reps

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Friday 03/30

CrossFit Uncensored - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds 100M Run 10 Sit UpsMetconMetcon (3 Rounds for reps)“Green Day” Starting the workout and each minute with abmat sit-ups before getting on the bike for as many calories as possible. If unable to bike, complete the workout on a rower. Score at the end is total calories. Resting two minutes after each round. CAT- 2 & 3 3 Rounds of: AMRAP 4: Bike for Calories On the 0:00 – 15 Abmat Sit-Ups On the 1:00 – 12 Abmat Sit-Ups On the 2:00 – 9 Abmat Sit-Ups On the 3:00 – 6

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Thursday 03/29

CrossFit Uncensored - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)“Mind Eraser” Looking to choose a weight on the barbell that athletes could complete 15+ Power Cleans unbroken when completely fresh. Within the workout, these repetitions should be completed in 1-2 sets. If unable to run today, complete one of the following: perform a 250 Meter Row or 15/10 Calorie Assault Bike. Cat-2 AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run Cat-3 AMRAP 20: 7 Power Cleans (95/65) 7 Burpees 200 Meter Run Cat-4 AMRAP 20: 7 Power Cleans (65/45) 7 Burpees 100 Meter Run

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Wednesday 03/28

CrossFit Uncensored - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds 200M Run 15 Air SquatsMetconMetcon (4 Rounds for time)“Four Score” Athletes will complete their round of bike, squats, and shuttles as fast as possible. Rounds begin on the 0:00, 4:00, 8:00, and 12:00. Once done with the sprints, athletes will have the remainder of the four minute window to rest. The score today is the slowest of the four rounds. The weight on the barbell should be something athletes are capable of completing 21+ repetitions unbroken. For the shuttles, set comes 10 meters apart. Every time a point of contact is

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