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Sunday night is our 11th year celebration party at The Fuse Bistro. See FB event for details and we hope everyone can join us!

Open Prep Phase

A. Snatch Time
every 3 min x 3 sets x 5 squat snatch at 60%
@12 min mark
3 TnG Squat Snatch starting at 70%
ascending – 20 min clock

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Strength Phase:

A1. Single Arm Db snatch x 10 – 12 alt or 5/6 each side before switching

A2. HEAVY goblet squat x 7-10 reps

A3. Strict t2b or leg raises x 7-10 / weighted ghd sit-ups

*strength superset session

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Conditioning:

AMRAP

10 Hang Power Snatch 75/53
5 Bar muscle Ups
50′ OH DB walking lunge ^ (25 down 25 back)
5 bar facing burpees

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Post class

Day 1 of quarter finals, coming up later today!

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Quarter finals, Day 1 coming up!

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Athlete choose which they would like first

A. Every every 3:30-4 x 5

Run 400m

Or

A. Power clean + 5 strict press. Or go run first this second.

– then swap

***both of those done in the allotted time frames.

B. Afap

800m run

200m plate run 25’s / 15’s

50 wall balls

800m run

200m plate run

TeammateTuesday

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Teams of 2

*each partner chooses 1 machine, bike or rower

Min 1: Max cal + max reps

– 1 partner on his or her machine , other on barbell, performing max power snatch 135/93

Min 2: rotate, ^

Min 3: Rest

X 1 min

Rest 2-3 min after

AMRAP 10 1:1

30 double unders

10 push-ups

10 alt jumping lunges

10’abmat sit-ups

WLW!

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A1. Weighted chin-ups 5-5-5-3-3–3-1-1-1

A2. Bent over barbell row 10-10-10-6-6-6-3-3-3

– modify accordingly – see whiteboard / coach

*18-20 min

B. Emom x 10

Minute 1: :45 of DB box step ups 50/35 to 24/20″

Minute 2: 35 Doubke Unders + 10 – 15 pushups

Saturday Schedule:

7a (1 slot available as of 10p Friday. Check check ins prior)

8:15a : class Full

9:30a : few spots left

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A1. Deadlift: 5-5-3-3-3-1-1

A2. #’d high jumps x 3-5 reps

B. For time

25/20 cal bike

50 dB hang power cleans 50/35’s

50 box jumps 24/20 (step down)

25/20 cal bike



Team

A. 2 hang clean + 2 front squats + 1 jerk ; to Max in 15 min

Rest 2-3

B. alt 1:1 amrap 11

3 hang power cleans 155/103

6 hspu / db push press

9 goblet 70/53

Rest 2-3

C. Afap

35 syncho db burpee deadlift (one db)

70 single arm Db thruster (alt each rep)

105/80 cal bike

Turkey Day 9a class

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There will be no 5:30a or 6:30a class today. Regular schedule, there after.

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All:

A. Clean from hip/ or high hang; to 5RM then drop set at 2×5@90%

B. 3 rds

30/24 cal bike

22 pull-ups

14 burpee BJ other 24/20

Peter & Matt – head to head at Southie

Announcements:

1. wL 101 2 tonight, 6:30p

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All:

A. 3 front SqTs + Jerk; climbing , smaller jumps, more volume , quick sets

B. Every 5 min x 3

400m run

12 hang power cleans 155.108

9 Front SqTs

7 shoulder to overhead

*modify accordingly

Matt & Jake taking a stroll with the 50# slam ball.

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Announcements:

A. CFF invades Skydive New England: event Page is live and spots filling. Those interested, pay the deposit and get in while you can. Making a day out of up there.

B. WL 101 is in its “off” weeks. Stay tuned for new cycle dates and while we head back to the Snatch; our next WL 101 class will be a technique focused class with programming built in; building and progressing out.

C. Interested in one to one training sessions to brush up on skills? Our coaches are opening up PT time slots. Interested, email info@crossfitfree.com

D. Hard Body Meals has joined forces with CrossFit Free. Stay tuned for discount codes and information regarding the process. They will be in house Monday night to discuss.

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All:

A. Power Snatch + Hang power snatch ;

5 working sets

70%-75%-78%-80%-77%

– as target.

– athletes can choose to climb

OR

A. Front SqT x 2 + Split Jerk;

5 working sets

@70-80% of max clean and jerk

– as target.

– athletes can choose to climb

<18 minutes for your A option

.

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B. Conditioning

6 tng power Cleans @50-60% of max PC

1 min row @2k PR Pace

1 min bike nasal breathing is target

Rest :90 x 4 rds

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Post class:

D. Becomplete

1a. Barbell curl x 5-7 reps

1b. Db alt curl x 12-16 alt reps

1c. Db triceps extension x 15 reps

X 4 supersets

2. Single arm DB tricep kick backs x 10 reps x 3 sets

3. Single ARM Db rows x 10 reps x 4 sets each side

4a. Chin over bar chin-up grip hold x :20-:30 (weighted where necessary)

4b. 25 band scap squeezes

X 4 sets superset