Function

Monday, 031819 Fu/ Fi

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CAP Podcast with Mike Molloy hits iTunes today. Tune in! Click Here to subscribe and be alerted when podcast goes live.

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Function / Fitness:

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Option 1:

19.4 Re-do

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Option 2:

Weightlifting:

A. Single Leg RFE SqTs

4-5 reps each leg @41X1

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Conditioning:

Amrap 10

10 dB Power cleans

10 dB Push Press

10 weighted sit-ups

10/8 cal bike

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Post class:

Becomplete:

1. 25′ heavy yoke + 25′ sled walk. Rest 1 min x 8-10 rds

2. 100 single arm banded rows x each arm. Partition how you choose

3. Plate incline bench reverse fly’s 3×15

4. Bridge (stretch) – accumulate 2 minutes

5. Wall split – accumulate 2 minutes

6. Crossover symmetry

Saturday, 031619 Fu

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FUNCTION:

A. EMOM x 15

Minute 1: 3 power Clean and Jerks

Minute 2: :10-:20 HS Hold / DB strict press

Minute 3: 5 kB front rack lunge step up so, 5 each leg

***heavy clean and jerks; but not tng. Can ascend and good starting weight may be 70%

Rest 10 minutes

B. EMOM X 15

Minute 1: 15/12 cal row

Minute 2: 15/12 cal bike

Minute 3: 10-15 thrusters 95/63

*75/53 etc

Friday, 031519

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Coming Monday to the CAP Podcast on iTunes. Click HERE to follow along. 19.4 live podcast is up and discusses 19.4 briefly. Full whiteboard YouTube session coming later today.

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All:

19.4

*make sure to sign up for a heat. Link in the members FB group to google drive

Thursday, 031419

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Team Thursday!

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A. 15 minutes window

1 athlete max snatch

1 athlete clean and jerk

Rest 2-3

B. Amrap 9 : 1/1 alt rds

1 rd strict Cindy

1 clean and jerk 205/133

*modify allows for kipping

Rest 2-3

C. Afap

50/40 cal bike

40 burpees over bar

30 snatches 135/93

20 burpees over bar

100 du (each). Can break however u want

Wed, 031319 Fu

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Function:

A1. Single leg Split SqT’s – REF

6-8 reps x 5 sets each side

A2. Single arm DB bench 6-8 reps x 5 sets each side

B. MAP Training – sustainable pace is focus

AMRAP 10

1 rope climb (as high as you have)

3 DB Manmakers 50/35’s

9 box jump overs

27 double unders / 54 singles

Tuesday, 031219

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  1. Have you checked out the CAP Podcast yet? Click HERE to listen and subscribe
  2. Subscribe to our YouTube channel and stay tuned for new content, education and Demo / tutorial videos etc
  3. CrossFit Free podcast will be coming back weekly. Solely focusing on inside the walls of CFF.

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All:

Conditioning

4-5 rds

18 /15 cal bike

15 GHD Sit-ups / weighted abmat sit-ups / sit-ups

12 alt DB hang clean and jerks 50/35

9 deadlifts 225/153

Rest 1:2 between rds

*Masters / Teens;

50+ and Teens 185/123

*modify db as seen fit, for UB sets

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Post class:

Becomplete:

1. Russian med ball twists 20 alt side x 3 sets

2. 3 slam balls throws + triple bounding; heigh and distance – rest 1 min between x 7-8 sets

3. :30 Ring pushup Support Hold + :10 Ring support hold + :15 Wall Press; rest 2 min x 4 sets

4. DB Bench Fly’s x 10 reps + Bent over rear db fly’s x 20. Reps; rest 2 min x 3 sets

5. 50 banded scap squeezes + 50 banded face pulls + 50 banded bicep curls + 50 banded Tricep extensions

6. 10-15 min of rolling out pecs, chest, shoulders , lats thoracic ; as focus

7. Crossover symmetry recovery protocol

Monday, 031119 Fu

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Becky

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Announcements:

1. Stay tuned for a list posted to group of CFF apparel being closed out. 50-75% off. We are making room for lots of new designs.

2. CFF 2019 Open T-shirt’s and tanks are available. Grab yours!

3. 19.4 Friday Night Lights – starting at 5:30. Been an amazing few weeks already, join ya for another amazing evening.

4. Poll questions, coming to CFF FB group

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Function:

A. KB Front Rack Step Ups 
6/ each leg x 4 sets; once warm 
B. Hang Power Clean X 2-3 rep- every :90 x 10-12 min worth 
C. Running clock 
amrap 3 
6 burpees 
12 air squats 
rest 1 min 
x 2 

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Becomplete:

1. Superset: bodyweight lateral step ups, 10 each side + 30’ board high jump + 10 GHD Back Extension + 30’ side step each way; rest 1-2 min x 3 sets

2. DB Raise 3 x 10

3. PLate OH Tricep Extension 3 x 10

4. Sled side step ; 30’ x 5 sets each way

5. Banded Semi sup row x 10 reps x 4 sets

6. 5 strict t2b + :10-:15 L Sit hold

7. Crossover Symmetry / scap work

Friday, 030819

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Coming soon to CFF Membership plans

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Announcement:

A. Friday night Lights tonight at 5:30. Capracotta Photo is back and shooting the entire evening!

B. There are still some Open Tshirts and Tank available. They are hanging downstairs. First come first serve.

C. Please excuse the construction over the next few weeks.

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Podcast on first thoughts of 19.3

19.3 – First thoughts live podcast. Click HERE

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All:

CrossFit Open

19.3

*RX & Scaled versions

Thursday, 030719

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Team Thursday

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Announcements:

1. Join us Friday Night for 19.3 at Friday Night Lights! We will get a group photo of the gym for many outlets. Please join us, even if just to cheer on your teammates and join in on the photo.

2. We still have a few Opens T shirts and tanks available to purchase. Grab downstairs from hanging rack.

3. There will be some construction happening over the next few weeks at CFF. Thank you in advance for your patience.

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Teams of 2

A. Power Clean + Hang power clean ; to heavy single for the day in 12-13 min

Rest 2-3

B. Alt 1:1 x 8 min amrap

7/5 cal bike

5 burpees over barbell

3 hang power cleans 155/103

Rest 3-4 min

C. Afap

1250m row alt every 250

75 t2b

125 air squats

75 kB swings 70/53

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