Sunday, 02.12.23 and beyond
This page is no longer being used for CFF programming. Members, please see the FB group and QR Code at gym in order to enter into the WODUP app for CrossFit Free Programming
This page is no longer being used for CFF programming. Members, please see the FB group and QR Code at gym in order to enter into the WODUP app for CrossFit Free Programming
Team Saturday A. Climb to 1RM clean in 16 min B. Amrap 14 10 wall walks 10 synchro deadlifts 205/133 1k c2 bike (break up however)
Overhead option: 1. Split Jerk Wave 3.2.1.3.2.1.3.2.1 2. Barbell Strict Press : 4-6 reps x 5-6 working sets 3. Seated db press 4 x 8; rest :30, followed by single arm pressing x 6-8 reps each size @31X1 // Conditioning: “Jackie” 1k row 50 thrusters 45/33 30 pull-ups
Team Thursday A. Amrap 11 – alt 1:1 200m row 6 db burpee DL’s 50/35’s 8 db renegade rows ^ 10 wall balls Rest 3 min B. 8 min max cal c2 bike **swap whenever Rest 1 min C. 2 min max synchro burpees
Strength / WL Option: A. Back Squat Heavy 5 rep Heavy 3 rep Heavy singles **failure, not a target **20 min on clock A. Barbell Complex Hang Squat Clean + jerkHang squat clean + front squat + jerkHang squat clean + front squat + 2 Jerks**climb to max in <20 min B. Amrap 10 6 …
A. Skill Work: HS Balancing B. AMRAP 20 50 single unders 10 t2b 15 /12 cal c2 bike 15 pushups
A. “DT” 5 rds 12 deadlifts 155/103 9 hang power cleans 6 shoulder to overhead *12 min cap B1. Back rack RFE split squat x 6-8 each side B2. Banded side steps 30’ each direction X 4-5 sets
Weightlifting @ 9:30a A. 3 power cleans (singles)+ 2 front squats + jerk Every :90 x 5 + every 2 min x 7-10 /// Fitness @ 10:45a A. 1:30 on @80-85% / :30 easy x 3 sets per machine 1. Runner / bike (option) 2. Rower 3. Ski B. Tabata stations x 5 @ each …
Team A. Tng Power snatch / Clean x 5 **athletes can choose those lift Max weight in *16 min B. Afap 75 bbjo 24/20 50 clean & Jerks 165/113 2500m row (alt every 250m)
Performance A. 24-21-18-15-12-9-6-3Db thrusters 50/35’sPull-ups Fitness:A. Amrap 112.4.6.8 ladderWall ballPull-ups / ring rows // For all post conditioning Strength:A1. Bench press x 5A2. 5-7 slam ballsA3. Russian twist or kb windmills