Tuesday, 111417F

Teammate Tuesday

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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.

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Fitness:

Weightlifting

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

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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

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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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