Month: November 2017

Thursday, 113017

Wed, 5:30p Fun . . .

#

Team Thursday:

A. 3 deadlift + 2 clean + 1 jerk to single in 14 min

Rest 2-3

B. Afap

6 legless Rope climbs

100/80 cal bike

75 t2b

Into alt rds – 10 rds

150m row

10 thrusters 75/53

5 bar lateral burpees

Wed, 112917F

  • WL 101 kicks off a new cycle tonight. Join us on side 2 at 6:30p
  • This Saturday we are having a Masters training day starting at 10a. Everyone over 35, welcome.
  • Yankee swap date announce later today on the group
  • Our 6 year anniversary is coming In January. Event page in group ; pencil it in
  • Dec 1st kicks off CFF nutrition program. Prices coming to group later today. Email in to bp@crossfitfree.com to schedule

#

Fitness

A. Front SqT – 4RM @30X0 + climb to 3-5 heavy singles for the day

B. Emom X 10-12

8/6 AB cal + 8 burpees

C. Muscle up practice or upper pulling strength add on

#

Post Class:

Becomplete:

1. 3 rds of 25 banded scAp squeezes + 15 double db bent over rows + -5 hang scAp squeezes + 15 db bent over fly’s

2. 5 min arms overhead on boxes while you are kneeling stretch

3. 4 x 25 ghd sit-ups ; rest 2 min between. Fast sets

4. Crossover symmetry protocol

Wed, 112917P

  • WL 101 kicks off a new cycle tonight. Join us on side 2 at 6:30p
  • This Saturday we are having a Masters training day starting at 10a. Everyone over 35, welcome.
  • Yankee swap date announce later today on the group
  • Our 6 year anniversary is coming In January. Event page in group ; pencil it in
  • Dec 1st kicks off CFF nutrition program. Prices coming to group later today. Email in to bp@crossfitfree.com to schedule

#

Performance:

A. Complex: Snatch Grip Push Jerk + 2-3 OHS; build to max

B. Running clock

10 ub muscle ups + 400m Row + 20 wall balls + 15 kb swings ahap

Rest 6 min x 3

#

Post Class:

Becomplete:

1. 3 rds of 25 banded scAp squeezes + 15 double db bent over rows + -5 hang scAp squeezes + 15 db bent over fly’s

2. 5 min arms overhead on boxes while you are kneeling stretch

3. 4 x 25 ghd sit-ups ; rest 2 min between. Fast sets

4. Crossover symmetry protocol

Tuesday, 112817F

http://crossfitfree.com/wp-content/uploads/2017/11/img_0106-1.mov

Gerardo with 315# Split Jerk PR

#

Fitness :

A. Complex: every 2 min complete 3 positional clean ; athletes chooses top down or bottom up x 7-8 sets

B. MAP Training @85-90% effort

amrap 10

5-7 strict pullups *athlete specific

12/10 cal bike

35 double unders / 70 singles

rest 4 min

amrap 6

5 SqT clean thrusters 95/63

10 pullups

#

Post Class:

4 x 20 weighted situps

+

2 x 1 min each side side plank hold

+

superset

12-15 *each arm; alternate db bicep curls

15-18 banded tricep extensions

+

Plate oh tricep ext 4×8-10 reps

Tuesday, 112817P

http://crossfitfree.com/wp-content/uploads/2017/11/img_0106.mov

Gerardo with 315# Split Jerk PR

#

Performance:

A. Complex: Clean + Jerk + Hang Clean + Jerk; build to max in 16-18 min

B. MAP Training @85-90% effort

amrap 10

5-7 strict pullups *athlete specific

12/10 cal bike

35 double unders

rest 4 min

amrap 6

5 db/kb manmakers 35/25’s

10 c2b pullups

……

directly into post Class of ;

10 min on rower :30 hard :30 easy

#

Post Class:

4 x 20 weighted situps

+

2 x 1 min each side side plank hold

+

superset

12-15 *each arm; alternate db bicep curls

15-18 banded tricep extensions

+

Plate oh tricep ext 4×8-10 reps

Monday, 112717

Fitness / Performance:

A. Split Jerk wave 3.2.1

B. Running clock

0-10 min (rest til the 10 min mark)

21-15-9

SqT Cleans (135/93)

Strict Ring Dips *modify to push-ups version

10-17 min

ladder of

2 box jumps (30/24) step down

1 clean and jerk (205/133)

4/2, 6/3,8/4/10/5 etc

*box jumps climb by 2 each time, clean and jerk by 1

**modify accordingly

#

Post class:

becomplete:

1a. Bodyweight pull-ups (/2) x 3 sets

1b. Ring row static hold x :15-:20

2. 3 rds NFT. 20 ghd sit-ups x 10 strict t2b, 30 alt Russian lunge on twist

3. Crossover symmetry

Sat, 112517T

Teams of 2:

A. Deadlift – 4RM TnG in 14 min ; rest 2-3 transition

B afap alt though rounds

21-15-9

kb swings 70/53

burpees (jump over KB)

*one partner does 21 kb. Then other does 21. Next does burpees and then next partner. All am

rest til 10 min mark ,

3 rds for time,

50 cal row

50 OHS (95/63)

50 hang power clean

50 alt pistols

Sat, 112517

Fitness / Performance:

A. Deadlift 3×4@83% rest 2 min. Tempo of 30X1

Htrunning clock

21-15-9

kb swings 70/53

burpees (jump over KB)

rest til 10 min mark

amrap 6

15 ghd situps

30’ OH lunge (155/108)

10/8 cal bike

rest til 20 min mark then,

3 rds for time,

20 cal row

15 OHS (95/63)

15 hang power clean

20 alt pistols

**modify accordingly

Friday, 112417F

Today’s Schedule:

No 5:30 or 6:30a classes. Rest of the day, normal schedule.

#

Fitness :

Weightlifting:

a. Back squat – 4RM

#

Conditioning:

AMRAP 10

35 double unders / 70 singles

10 thrusters 75/53

10 burpees

#

Post Class:

Becomplete:

1. Sa db row; 10 reps x 4 sets

2. Single arm band rear fly x 12 reps x 4 sets

3. Banded pull apart 3 x 20

4. 5-10 strict t2b + 15 weighted sit-ups x 4 sets ; rest accordingly

5. Crossover Symmetry

Friday, 112417P

Today’s Schedule:

No 5:30 or 6:30a classes. Rest of the day, normal schedule.

#

Performance :

Weightlifting:

A. Snatch – heavy single for day + 3-4 sets of 1-2 reps at drop % work

Or

Clean x 2 + push jerk – to heavy single + 3-4 sets of singles Clean and jerk at drop % work

#

Conditioning:

100 double unders

10 muscle ups

10 thrusters 155/108

10 muscle Ups

10 thrusters 185/123

10 muscle ups

10 thrusters 205/133

100 double unders

#

Post Class:

Becomplete:

1. Sa db row; 10 reps x 4 sets

2. Single arm band rear fly x 12 reps x 4 sets

3. Banded pull apart 3 x 20

4. 5-10 strict t2b + 15 weighted sit-ups x 4 sets ; rest accordingly

5. Crossover Symmetry

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