Wed, 121317F

Weightlifting 101 tonight at 6:30p on side 2. Join us!

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Fitness:

A. Weighted pull-up: 3-3-3-3-3-3

B. AMRAP 12

8 c2b pull-ups

12 burpees

16 front rack dB lunge (alt) 50/35’s

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Post class:

Becomplete:

4 rds

15 hang scap squeezes

15 banded scap squeezes

12-15 double db bent over rows

:30-1 min L-Sit accumulation

12 weighted GHD Back Extension or 15-20 Reverse Hyper at 20-25% of your BackSqT

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Wed, 121317P

Weightlifting 101 tonight at 6:30p on side 2. Join us!

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Performance:

A. Weighted pull-up: 3-3-3-3-3-3

B. afap

40 t2b

20/16 muscle ups

40 slam ball over box (20” box) 50/30 ball

*ball has to touch ground each side before going over

20 KB d DB SqT cleans 70/53’s / 70/55 *each hand

40 burpee touch’s

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Post class:

Becomplete:

4 rds

15 hang scap squeezes

15 banded scap squeezes

12-15 double db bent over rows

:30-1 min L-Sit accumulation

12 weighted GHD Back Extension or 15-20 Reverse Hyper at 20-25% of your BackSqT

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Tuesday, 121217

Just around the corner!

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A. Back SqT – heavy single starting at 65%. Every :90 X 1 – jumping by 10#’s each rep

B. Afap

2 rd of , 12 deadlifts , 9 hang power cleans , 6 shoulder to overhead 155/103

Then,

21-15-9

Cal bike

Strict Hspu / Kipping / DB strict

Then,

2 rd of , 12 deadlifts , 9 hang power cleans , 6 shoulder

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Post class:

Becomplete:

1. 2k row at 60-70%

2. Heavy resistant band rows. Single and 12-14 reps x 4 setS each side

3. Seared bent over dB fly’s 12-15 reps x 3-4 setS

4. Weighted back ext 3 x 10-12 reps

5. Flute gam raises. SetS of 8-10 x 3

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Monday, 121117

335# for complex at our last training day. Stay tuned for some 2018 training days coming soon!

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A. Push Jerk to 1RM + / Ladies: 3rm + 2rm

B. 3-4 rds

500m row

35 double unders

15 box jumps 24/20

15 c2b Pullups

10 burpee touch’s – 6″ target ish

Rest 3-4 min

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becomplete:

1. Jerk drives 5×3 @ your 1RM fS with 2 sec pause at dip

2. 3×20 banded face pulls

3. 5 strict t2b + 10 hang windshield wipers (5 each way) x four sets ; rest accordingly in between

4. Single leg step ups x 20 alt reps x 3 sets

5. Crossover symmetry

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Friday, 120817F

Gymnastics Clinic is tomorrow. Few spots left. Link is on FB to register. Any issues just chat with a coach!

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CFF Yankee Swap is Friday the 15th. Ugly sweat and yankee swift gift party. Join us! (Event page on FB)

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Fitness:

A. Snatch or power snatch up to 1RM + 3×[email protected]%

B. AMRAP 12

10 deadlifts 135/93

10 DB PP 50/35’s as RX

10 weighted sit-ups (wall ball)

10/8 cal bike

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Post class:

Becomplete:

3 rds

hanging scap squeeze x 12-15

HS hold on wall with shoulder retraction and press x 10

max l sit hold directly into 10-15 kick outs

+

Tgu 16-20 alt reps – light and stability focus

+

Crossover Symmetry / scap protocol

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Friday, 120817P

Gymnastics Clinic is tomorrow. Few spots left. Link is on FB to register. Any issues just chat with a coach!

#

CFF Yankee Swap is Friday the 15th. Ugly sweat and yankee swift gift party. Join us! (Event page on FB)

#

Performance:

A. Snatch or power snatch up to 1RM + 3×[email protected]%

B. 3 rds AFAP

8/6 muscle ups

14 bar facing burpees

20 front rack alt lunges (115/83)

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Post class:

Becomplete:

3 rds

hanging scap squeeze x 12-15

HS hold on wall with shoulder retraction and press x 10

max l sit hold directly into 10-15 kick outs

+

Tgu 16-20 alt reps – light and stability focus

+

Crossover Symmetry / scap protocol

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Thursday, 120717

http://crossfitfree.com/wp-content/uploads/2017/12/img_0108-trim_.mov

G at it again. 285 Clean and Jerk PR

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Team Thursday: Teams is 2 – same gender

0-10 min

21-15-9

C2b pull-ups

Burpee box jump overs 24/20

3x DU (62-45-27)

**rest remainder of time or get time capped at 10 min

Rest 1 min

11-21

50/40 cal bike

50 HPC 115/83

50/40 cal bike

50 kB 70/53 – alt arms

Rest 2 min

23-30 min – alt 1/1

15 wall balls

12 t2b

9 ring dips

6 box jumps 30/24

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Wed, 120617

WL Wed . . . And how all your Pulls should look.

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A. Clean and jerk or power clean and jerk up to 1RM + 3 x 1 @90%

B. (Choose your Machine)

Mono-structural Work

-Rower

-Bike

-Ski (have to rotate)

————-

2:15 Hard effort

Rest 2:30 x 5

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Post Class:

Becomplete:

1. Db sa row 8-10 reps x 4 sets each side

2. Db rear fly’s 10-12 reps x 4 sets

3. Tabata ring support hold – external rotation x 8

4. Sorensen Hold – 3-4 x 1 min

5. Crossover Symmetry

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