Programming is Live!
LiveFree Weightlifting programming is live! We are in our 2014 American Opens Cycle ; taking place in Washington DC in December. Interested in joining the team and getting on our programming? Email bp at crossfitfree dot com
LiveFree Weightlifting
Site Maintenance….
Monday / Tuesday wods will be in the FB group and on whiteboard. Blog will be updated WED
1.6 – 1.12
Monday: A. BS cycle B. snatch below knee x 2 + OHS x 2 C. 3 cleans + 1 jerk D. 5 singles @90 CG DL E. Gluten ham raise Tuesday: A1. DB Strict Press x 7 reps x 4 sets ; no rest A2. Burpee Broad High Jump x 3 reps x 4 sets; …
12.23-12.29
Monday A. SqT Cycle week 2 day 1 B. Snatch + Hang Snatch (above) + Hang Snatch (below) + OHS x 1 C. Above knee block Power clean x 3+ Jerk x 2 D. CG Deadlift 5×2 @ 103-106% Tuesday A. Strict Press – build to 5RM B. Push Press – build to 7TM C. …
12.16 – 12.22
Monday A. SqT Cycle week 1 day 1 B. Snatch + Hang Snatch (above knee) + Snatch – build in complex C. Above knee block Power clean x 2 + Jerk x 2 D. CG Deadlift 5×2 @ 102-105% Tuesday A. Strict Press – build to 3RM B. Push Press – build to 5RM C. …
Saturday, 09142013
New England Affiliates League is LIVE! First Season kicks off Nov 3rd. Check out the Facebook PageHERE Get your gym involved, share the page and join us. Details on the fb page and website will be up soon. This weekends Events: A. Good luck to all our athletes running the Reach The Beach event. They …
Thurs, 091213
A. Push Press Behind Neck – 3×3 B. Push Jerk behind 4×1 C. 12 min to hit heavy single in Back Squat – Volume work – one triple drop set @90% of ur arm D. recovery Row – prep for tomorrow