• Sat, 011919
    https://crossfitfree.com/wp-content/uploads/2019/01/img_8050-1.mov

    @visualsofcaro

    #

    All:

    A. Bench Press:

    @31X1 (pause is 2″ off chest , bar never touched chest) – to heavy double

    B. 2 rds afap

    500m row

    40 bb thruster 45/33

    30 pull-ups

    20 burpee box jumps overs

  • Friday, 011819

    Good luck to Dina at Wodapalooza this weekend!

    #

    Weightlifting:

    A. Hang Power Cleans ; heavy style TnG 5 rep for the day, no forcing

    #

    Conditioning:

    50 KB 70/53

    500m row

    100 double unders

    20/20 cal bike

    50 Db single arm thruster 50/35 (alt arms every 5 reps)

    #

    Post class:

    Becomplete:

    1. 10 min of yoga flow

    2. 5 min ankle mobility

    3. DB sa row 8-10 reps x 3 sets

    4. DB rear fly’s 3 sets of 10

    5. L sit hold : accumulate 2:30

    6. Crossover symmetry

  • Thursday, 011719

    Teammate Thursday

    #

    Announcement:

    1. Nutrition Challenge is pushed back a bit. We are switching a few things up for this next challenge to coincide with timelines and also take a different approach to this challenge. StY tuned.

    2. As posted to the FB, the 9 and 10a classes will be changing to 8:30 and 9:30am. We will give plenty of notice on this, but in case you didn’t see it In the members Facebook page, please note it.

    #

    A. Amrap 6

    12 deadlifts (185/113)

    9 hang power cleans

    6 shoulder to overhead

    Rest 2 min

    B. 8 -20

    12 min clock. Winner wins

    75/60 cal bike

    25 devils press 50/35’s

    50/40 cal bike

    25 ldevils press

    Rest 2-3 min

    C. Afap

    75 burpees over bar

    50 deadlifts 225.153

    50 burpees over bar

    25 DL

  • Wed, 011619

    Weightlifting:

    A. Thruster EMOM x 5

    X 5 reps @70-75% of 1RM thruster

    *target

    #

    Conditioning:

    MAP Training

    Amrap 6 @80%

    30’ HS walk / 60′ bear crawl

    30’ kb front rack lunge 70/53’s

    30’ burpee broad jump

    Rest 3 min

    Amrap 9

    12/10 cal bike

    9 wall balls

    6 clean and jerks 115/83

    3 bar muscle ups / c2b

  • Tuesday, 011519

    Jonathan

    #

    Announcements:

    Nutrition challenge has been bumped back. We are working out some details now. Info / dates will be coming out in next week or two latest

    #

    Weightlifting:

    A. Overhead SqT – technique season : 7 min with tenpins and holds

    B. oHS: climb to heavy 4 rep in 12 minutes. Those still progressing can stay as low as barbell

    C. Row repeats : 500m x 5; rest 2 min-2:30 between

    #

    Post class:

    Becomplete:

    1. Barbell single leg deadlifts : 6/ each side x 3 sets

    2. Single Arm Hang scap squeeze: 6/ each side x 3 sets

    3. Banded side step – light band x 30′ x 3x each side

    4. Weighted Sorensen gold x 1 min x 2 sets

    5. Reverse hyper 3×20 reps at 100% back squat

    6. Crossover symmetry superset with heavy tgu 1-2 reps per side x 4-5 sets

  • Monday, 011419

    Sarah B.

    Go follow @visualsofcaro on IG

    #

    Weightlifting:

    A. EMOM Complex – EMOM x 6

    1 Power clean + 2 Hang Power Cleans + 3 Front SqTs + 4 Shoulder to overhead

    165/113

    #

    Conditioning:

    Running Clock

    EMOM sections:

    First 6 minutes

    Minute 1: 8 DB SqT Clean Thrusters 50/35’s

    Minute 2: 15 t2b / leg raises

    Rest 1-2 min

    2nd 6 minutes

    Minute 1: 18 / 15 cal bike

    Minute 2: bodyweight bench x 6-8 reps

    Or

    (-2) max pushups

    *those with small sets, work with coach for a number or max on :45 etc

    OR

    6 minute EMOM

    Minute 1: 8 kb swings + 8 burpees

    Minute 2: 25 DU + 5-6 muscle ups / pullup variations

    ***folks can choose to go through this and follow final Emom into post class if ok with coach and room / timing works.

    #

    Post class:

    B1. Safety SqT Bar Step Ups (alternate Legs): 8 reps

    B2. Triple bounding -forward

    B3. Safety SqT Bar Step Ups (alt legs) 8 reps

    B4. 5 SqT Jumps 95/63 (barbell on back)

    Rest 2:30 x 3 sets

    **if no safety squat bar, substitute for an odd bar, or regular barbell as fall back. If core generally struggles versus legs, go Front Rack opposed to back rack.

    +

    Becomplete:

    1. KB bottoms up waiters carry; 40′ each Arm x 2 sets each

    2. Jerk supports x :10 x 4-5 sets

    3. KB bottoms up waiters carry; 40′ each Arm x 2 sets each

    4. Strict t2b 4×5 w/ :10 L-Sit hold following last rep

    5. Slam Ball reverse Overhead throws: 4 sets of 5 reps

    6. Crossover symmetry