Sat, 111117T

Good luck to all competitors competing at CF Southie this weekend. If you are around, swing to South Boston and show some support to your teammates. (Both Sat & Sun)

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Teams of 2

A. In 15 minutes ; establish a max weighted pull-up + max in complex of 2 hang cleans + 1 overhead

Rest 3 min for transition and clean up

B. AFAP

100 double under

50 hang clean and jerks 135/93

75 t2b

100 burpee box jump overs 24/20

150/120 cal row

100 double under

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Saturday, 110417T

Team 

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Teams of 2 

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A. 14 min for max in complex of 3 tng cleans (however athlete chooses) + 1 Jerk 

Rest 2-3 for cleanup and transition

B. Afap

2k row (alt every 400m)

150 double unders 

100 push-ups 

100 cal bike 

150 kb swings 53/35

1600m run (alt every 400m) – 2 each 

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Sat, 102117T

Teams of 2

A. 12 min for max 3 positional power Clean ; bottom up 

Rest 2-3 min

B. Running clock 

1 min max cal row / bike 

Rest :30 (write score and switch)

1 min max cal bike / row 

Rest 3 min  (wrote total calories between both machines and both athletes) 

C.  Same format 

1 min max kb swings 70-53 / burpee box jumps 24/20

Rest :30 switch and right down scores 

1 min max burpee box jumps / KB Swings 

Rest 3 min 

Afap 

100 db snatch’s  50/35

1k sandbag run

50 db snatch’s 

500m sandbag run 

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Sat, 101417T


Reminder: Sunday Open gym hours are now 8a – 12p. 

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A. 3 hang cleans + Jerk ; build to max In 15 min 

Rest 2-3 for cleanup 

B. Afap

1800m row (alt each 300m)

100 db SqT clean thrusters (single arm – alt arms) 50/35

50 weighted sit ups (one at a time)

100 kb swings 70/53

100 burpee single leg plate hops (burpee onto plate but can only jump off one foot and land off one)

1k burden run (45/25 plate + 53/35 kb) 

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