Tuesday 08/14

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)A) Whiteboard Brief (0:00 - 3:00) – Strength: Final week of Jerk work. Today we’ll perform 4 sets of 2 with 80% and 4 sets of 1 with 85%. Work on being perfect on each set. – Metcon: Today’s work is about sustainability. Like many of our longer/mixed modal EMOMs the listed work should easily done in the 60s interval and allow you time to transition and catch your breath.Warm-upDon’t miss the fun!! This friday!! Warm-up (No Measure) Warm Up/Mobility (3:00 - 15:00) 5 Minutes of Dynamic Warm-up done where you circle

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Monday 08/13

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure) Whiteboard Brief (0:00 - 3:00) – Strength: Build to a 1RM Front Squat over the course of 8-10 sets. Have a plan in place in terms of how much weight you’re going to add each set. – Metcon: Today’s metcon is meant to be done at "balls to the wall" pace. Power cleans should be light/fast. Don’t try to pace this one, just go for it!8/24 FNL Scramble!! Sign up now!! Warm-up (No Measure)Warm Up/Mobility (3:00 - 15:00) 5 Minutes of Dynamic Warm-up that includes, lunges, skips, shuffles, backpedal then grab

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Saturday 08/11

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Metcon: Benchmark workout that is intended to be done with light loads. The goal here is to stay consistent as this is a high-rate of muscular deterioration type workout. Go light.Warm-upWarm-up (No Measure) Warm Up/Mobility (3:00 - 15:00) PVC Game *Everytime PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: Worlds Greatest Stretch x 20s each 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 V-Ups + 10 Alt. Step-ups *Progressively make the PVC game harder so you have at least 4 dropsPrepWarm-up (No

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Friday 08/10

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure) Whiteboard Brief (0:00 - 3:00) – Strength: Today we’ll perform a strength giant-set where we’ll go through 3 movements for the upperbody resting after all 3 are complete. – Metcon: We are looking for sustained efforts throughout around 75-80% effort. These are mainly local movements that will fatigue quickly if you’re not smart about breaking your sets.Join us!!!Warm-upWarm-up (No Measure)Warm Up/Mobility (3:00 - 15:00) Tabata Double Unders/Dub Attempts Then, spend 10 minutes warming up the WOD movements, doing 2-5 reps per movement: Pull-ups/Jumping Pull-ups Push-ups Air Squats 1 Rope Climb/RC scalingStrengthWarm-up

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Thursday 08/09

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Strength: Have fun with today’s EMOM and treat this as a heavy snatch session or a skill session. – Metcon: Benchmark workout "Isabel". This workout is individually based in terms of how you approach this. If you’re strong with snatches and efficient with Touch n go, then perform big sets and go all out. If not, performing fast singles is another option. Either way, this workout should not take longer than 6 minutes to complete and is intended to be done at near maximal effort. Today

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