Function

Rest Day

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Please make sure to check the CFF Members group on FB for Mondays schedule.

A1. Hang power clean x 3

*at or around knee

A2. Seated box jump x 2

*weighted squat high jumps as substitute

X 5-6 working sets

B. 3-4 rds

50 / 40 cal row

30 abmat sit-ups

10 alt oh lunge 115/83

Rest 2-3 min between

*can up weight fo 135/93 or modify accordingly

*those who run performance wods prior with higher volume Ghd’s are welcome for this workout, but only if participating in performance workouts prior abs HAVE BEEN doing ghd’s. Limited availability , see coach.

Smiles for Friday!

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Half the class will start on A, Half on B. We will rotate there after. Please be prepared to pick a part to get after first upon arrival.

A. 2 rds

77 Wall Balls 20/14 to 10’

17 single db devils Press 50/35

34 push-ups

*modifications available both increasing difficulty and reducing. See whiteboard.

B. Deadlift

Every :90 x 15 min

5 min @ 3 reps at 80-83%

5 min @ 5 reps at 65-70%

5 min @ 3 reps at 77-80%

Team Thursday

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AMRAP 10 alt 1:1

5 clean and jerks 155.103

7 bar lateral burpees

9 box jump overs 24/20

@11 min mark

6 min clock to max clean and jerk

Rest 3 min

2 rds

40 weighted Sit-ups 50/35#

50 push-ups

60 hang power cleans 95/63

A. For Time:

75/60 cAl bike

75 kb swings 70/53

250 double unders

75 goblet squats

B. Weighted Pull / Chin – ups

Every :90 x 10 (ish) sets of 2-5 reps

A1. TGU 2x each arm

A2. Barbell bent over row x 6-8 Heavy

X 4-5 sets

B. Row / Bike

500m or 1:45 on

2 min rest between

During that 2 min, building in . . .

Strict Press:

Heavy 5 rep

Heavy 3 rep

Heavy singles

Happy Monday! Have you registered for the 2021 CrossFit Open yet?

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A. Back SqT: 4 x 6 @74-80%

^target

*18 min

B. 3 rds for time,

20 burpees over DB

20 alt db snatch 50/35

20 alt step ups 24/20″ w/ DB

*10 min cap

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Assistance / mobility finished

Sunday MOVE @8a with Coach Janelle

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MOVE Sunday FUNDAY

1/10/2021

Trio

Equip:

DB (1 or 2)

Box

Wall ball

Jump Rope

Warm Up:

Mobility into

AMRAP 6

6 Alt Lunge, reach then elbow to floor

6 Good Mornings

6 back and forth jumps

6 Push-up to down dog

6 Air Squats

6 Single DB Strict Press (each side)

Movements:

1. Double or Single Unders/Seated core #Twist/Shoulder Taps

2. Goblet lunges/Air Squat/DB alt hang snatch

3. Box step ups or jumps/Tricep Dips/Straight leg sit-ups

4. Alt DB Curl and Press/Duck walk/Pushups to wall ball or floor

5. Toe Taps to DB/ Burpees/handstand hold on box

*Movement #1 :45 Work / :15 Rest , Then perform next two movements the same way – Trio :)*

Rest 1 Min and rotate to next Station of three movements

Finisher:

AMRAP 5

Max wallballs

*EMOM 3-5 burpees*

Saturday Feels

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Dynamic warmup onto Activation led session

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A1. Deadlift

2 x 5 @75-80%

3 x 4 @80-85%

4 x 3 @83-90%

A2. :30 bike / machine @85-90%

A3. Single Front Rack single leg lateral step up x 6/ each side

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Recovery / Cool-down session

The infamous, “I didn’t see that on the blog” look. Happy Friday CFF!

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A. 16 min : Complex

Power clean + Jerk + Squat clean + Jerk + Clean + 2 front squats + Jerk

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Starting with EMOM 5 @ target weight of 50%

Then, can rest as needed and ascend to heavy for the day in complex.

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A. AMRAP 20  (if starting on this, choose box with a # and rower in it. 4 in each room, 1 each speel)

18 t2b

10 db hang clean and jerks 50/35 (5 one arm, then 5 on the other)

14 cal row