Friday, 111717

Fitness / Performance:

A. Choose one of the following

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

2. Back SqT – 5RM w/ 2 second pause each rep

B. A. Afap

1 mile on Assault Bike

Then,

3 rds of

12 deadlifts 185/113 155/105. 135/93 etc

9 hang power cleans

6 shoulder to overhead

Then,

1 mile on assault bike

#

Post Class:

***Assistance Work – NFT (done whenever you can today. Can break up when needed)

Resistance Bear crawls – 40′ X 5-6 rds. *wearing band around u with partner or dragging a sled

+

:30 OH holds with barbell – X 4-5 sets – athlete chooses weights *can jerk if up there or just rack high and get overhead for the support

*modify version or simply to eliminate loading

– HS hold on wall, knees tucked or, laying flat on ground (stomach down) arms by by ears and pressing through the wall in front of you. Keep midline tight. Same structure of hold time and rest

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Thursday, 111617

Team Thursday!

#

A. Power Clean + push Press + push jerk + hang power Clean ; climb to max in 15 minutes

Rest 3 min

B. AMRAP 11 – alt 1:1

10 db power snatch (alt arms)

10/8 cal bike

10 alt db hang SqT clean thruster 50/35

25 double unders

Rest 3 min

C. AFAP

65 t2b

65 cal bike

65 burpees onto plates

65 pull-ups

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Tuesday, 111417F

Teammate Tuesday

#

A. New Zip Ups are on the way for CFF. 2 color options 🙌🏻

B. Clinics – will start Saturday’s upcoming and announced by Tuesday. 2 hour sessions and very specific. Stay tuned for what will be covered and when

C. Dec 1st kicks off our Nutrition Program at CrossFit Free. Monthly membership plans and / or One time consultation for macro build ours and nutritional guidance.

#

Fitness:

Weightlifting

A. Clean & Jerk – to heavy single for the day in <20 min

#

Conditioning:

A. MAP Training; 85-90% efforts; sustainable throughout

amrap 10

5 strict pullups

10 box jumps (24/20) step down

25 double unders

rest 4 min

amrap 10

5 power cleans (185/125) *goal here is tng reps, so scale accordingly

10 double DB bent over rows

15/12 cal bike

#

Post Class:

#Becomplete:

1. Sorensen Hold 3 x 1 min

2. Banded side steps 30′ x 3 each side

3. – 3rds , 5 seated box jumps + 10 step ups each side + 20 banded scAp squeezes 4. Crossover symmetry

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Monday, 111317F

A. New Zip Ups are on the way for CFF. 2 color options 🙌🏻

B. Clinics – will start Saturday’s upcoming and announced by Tuesday. 2 hour sessions and very specific. Stay tuned for what will be covered and when

C. Dec 1st kicks off our Nutrition Program at CrossFit Free. Monthly membership plans and / or One time consultation for macro build ours and nutritional guidance.

#

Fitness:

A. Split Jerk – 3.2.1 Waves

B. AMRAP 10

14 alt db snatch 50/35

12 goblet squats

10 burpees

#

Post Class:

3 rds of assistance work

20 band dislocates

20 band scap squeezes

20 hang Scap squeezes

10 double Db seated bent over rows (heavy)

+

35 pvc disclosures

+

3 rds

12 weighted ghd sit-ups

7 strict t2b

12 Russian twist V ups

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