• Saturday, 081818

    All:

    A. Clean x 2 + 1 Jerk; to max

    B. Afap

    1k row

    50 wall balls

    50 burpees to plate

    50 wall balls

    1k row

  • Friday, 081718
    http://crossfitfree.com/wp-content/uploads/2018/08/img_4348.mov

    Saturday competitors fun

    All:

    A. Snatch – to 3rm for the day.

    B. Back SqT – 5rm for the day

    Post class:

    A. 200m x 10; walk turns run straight away.

    *100m shuffle walk = rest

    B. Becomplete:

    1. DB SA Row 6-8 reps each side x 4 sets at 31X1 w/ rotation of torso at top

    2. Tabata Ring Support Hold x 8

    3. 2 rds of, 35 banded scap saueezes + 25 banded face pulls + 15 plate overhead tricep extension

    4. 3 x 20 GHD sit-ups

    5. Tgu – light and focused. 20-24 reps Alfa’s Sdinf

    6. Crossover symmetry

  • Thursday, 081618

    Team Thursday

    A. AMRAP 12

    30 pull-ups

    40 push-ups

    50 air squats

    60 double unders

    **modify accordingly

    @15 min mark

    B. Afap

    10 rds of @155/108

    15 deadlifts

    12 hang power clean

    9 shoulder to overhead

    12 back SqTs

    15 hspu

    *w/ time cap

  • Wed, 081518 Fu/Fi

    Hello! All cheering you on from afar ❤️

    #

    Function / Fitness

    A. Strict Press : climb to heavy 5 rep, heavy 3

    Rep + heavy singles

    B. Running clock

    Amrap 3

    3 front squats 135/93

    3 c2b / pull-ups

    Rest 3 min

    Amrap 3

    3 thrusters 135/93

    6 burpees over bar

    Rest 3 min

    Amrap 6

    10 wall balls

    1 rope climb to 15’s / 5 strict narrow grip chin-ups

    #

    Post class:

    Becomplete.

    1. 5 rds, 25 banded face

    Pulls + 10 hang squeezes + 15 pvc dislocates + 10 inverted shrugged + 12 dB rear flys

    2. Single leg lateral step ups. 8-10 step each leg x 4 sets

    3. Accumulate 3 min each split stretch

    4. 15 min foam rolling

    5. Crossover symmetry

  • Tuesday, 081418

    All:

    A. Back SqT – 3RM

    B. Afap

    2k row

    2 mile bike

    200 double unders

    ***depending on class size, options to start on strength or conditioning piece will be presented.

    #

    Post class:

    A. Below complex

    * 6 front squats + 5 shoulder to overhead + 4 hanG power cleans + 3 s to overhead + 2 legless rope climbs

    x 3-4 HEAVY SETs

    #

    Becomplete:

    1. 25’ HEAVY SLED PUSH + 50m double DB oh walk + 50 sprint. Rest 2-3 min x 6-8

    2. Double bent over DB seated row 8-10’reps x 4 sets

    3. Med Ball Russian twist 14-16 alt twists x 4 sets

    4. 10-15 man of banded resistance work ; athletes choice

    5. crossover symmetry protocol

  • Monday, 081318 Fu

    Function:

    A. Single arm Strict DB Press; performed in lunge position; 6-8 reps each arm x 5 sets each side

    B. Amrap 10

    10 kB swings

    10 weighted sit-ups

    10 box jump overs 24/20