Tuesday 7/31

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Strength: Use your Jerk max from 7/27 or a moderate weight for all 6 sets. The goal is to be efficient/fast today. You’ll see these for the next 3 weeks. – Metcon: Each interval should leave you enough rest to sustain 80% for all sets. C2B pull-ups should be capable of being done UB. Denote your splits for each round.FNL Scramble is 8/24! Sign ups open this week!!Warm-upWarm-up (No Measure)Warm Up/Mobility (3:00 - 15:00) 2 Sets of: 15 Banded Pushdowns 15 Banded Pulldowns Then with an

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Monday 07/30

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Strength: Build to a moderate set of 3 in the Zercher squat. If you’ve done this before use the same exact box height. Remember to sit back on the box while keeping your back tight then explode up. Although this movement looks unorthodox to be open-minded because you’ll be surprised how effectively this movement hits your quads/upper-back. – Metcon: Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of

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Friday 07/27

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Strength: Build to a 1RM Jerk from a rack. You can use whatever style you’re most comfortable with ie. a split jerk or a push jerk. Take 8-10 sets to build to a new max, but have a plan in mind. Don’t be afraid to the drop weight from overhead once you’ve worked up to heavier weights. – Metcon: The purpose of today is to focus on quality of movement for each interval. You should have at least 20-30s of rest after each set.No class tomorrow.

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Thursday 07/26

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Strength: Week 2 of Dynamic Effort work. Your weights this week should only be slightly heavier, but all sets should be fast and done every 45-60s. This work should be challenging in terms of consistent output with only short rest intervals. If you’re doing this work right you should be winded. – Metcon: Today’s workout should challenge your lungs and local muscle endurance. Squats should be challenging but capable of being done UB. Also, today is a good day to go a bit heavier on your

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Wednesday 07/25

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Metcon: There is no score today on purpose as we just completed two challenging benchmark workouts on Monday/Tuesday. We are looking to maintain a consistent effort around 75%. The goal is to focus on consistent row intervals, but today is NOT a sprint so don’t treat it as one. Break work into whatever sets work best with you and your partner.Some fun dates to remember: 7/28 Summer Series, 8/17 Epic Rollertainment, 8/24 FNL Scramble, 9/29 Double Trouble, October Barbells for BoobsWarm-upWarm-up (No Measure)Warm Up/Mobility (3:00 -

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