Monday 04/30

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) - Strength: Today we are working for a max in a deadlift with the plates slightly elevated (on 25# plates). This will allow us to work slightly heavier than normal and reinforce good starting position. This was last done on 12/29 - Metcon: Today's benchmark workout is 100% strategy. Your pace for your burpees will be the difference maker and determine how fast you can knock out your squat snatches. The loading for the squat snatches should be moderate-light where you can complete fast singles, the same

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Saturday 04/28

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) - Metcon: Come up with a strategy before starting that today that will minimize transition and allow for consistent work for the duration. Your loading choices for the snatches should be light as there is a total of 100 reps per athlete in this workout. You should be able to muscle snatch all reps.Warm-upWarm-up (No Measure)Warm Up/Mobility (3:00 - 15:00) Banded Snatch Warm-up  https://www.youtube.com/watch?v=CjpNsMDDui4 then, Then team up and each athlete complete: 2 Rounds of: 7 Power Snatch 12 Wallballs 15 Calorie RowMetconMetcon (Time)Metcon (20:00 - 60:00)

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Friday 04/27

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) - Strength: Today and for the next two weeks we are working on efficient movement with hang power clean + push jerk + split jerk. All sets are intended to be done for speed/efficiency, not load. The weight should be heavy enough to be challenging but not too heavy that your form will be affected. - Metcon: Look to work consistently at lower effort (70%) for all 30s intervals. Most of the movements are not globally taxing so you should be able to do so. Record your

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Thursday 04/26

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) - Strength: The purpose of today is to work on force development with "speed back squats". There should be no grinding of reps even though we are pausing one each rep. You should be able to explode out of the hole. We are pausing for 1 count in the hole to break up the phases of the lift. - Metcon: Today we'll partner up and judge each other for Fran. Try to beat your previous time just slightly.Warm-upWarm-up (No Measure)Warm Up/Mobility (3:00 - 15:00) BP Dynamic Warm-up

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Wednesday 04/25

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) - GPP: Grab two KBs, one light and one heavy. We are working for 8 minutes with minimal rest. If you find one side is stronger than the other with the front rack carry try to favor the weaker side. - Metcon: Conditioning Benchmark. This should be a sustainable pace that you can maintain for the entire 24 minutes without stopping. Record total distance.Warm-upWarm-up (No Measure)Warm Up/Mobility (3:00 - 15:00) Run 400 Meters then, 5:00 of Pose Running Drills https://www.youtube.com/watch?v=9R-3UT1Vd9o​​​​​​​DrillsWarm-up (No Measure)GPP (15:00 - 25:00) Unilateral Farmer

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