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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

290# PR for Coach Chase

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A. Snatch: 3 positional Pull ; halting 2 seconds at each position. @100% max snatch x 5 sets through

B1. 2 rope climbs

B2: ring push-up support hold x :30-1 min

X 4 sets

C. Afap

50/40 cal bike

25 hang power cleans 135/93

100 DU

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Post class:

Becomplete:

1. light tgu work 16-20 reps alt

2. kB windmill 6-7 reps x 3 sets each side

3. Russian medball twist. 20 reps twisting alternating back and forth x 3 sets

4. Barbell bend over row x 6-8 reps x 3 setS

5. Db sa row 8-10 reps x 3 sets each side

6. 7-10 min of scap recovery

A. Bent over B.B. row 5rm for day

B.

18/14 cal bike

15/12 cal ski erg

12 alt db SqT snatch 50/35

Rest 3:30 -3 x 4

**modify to DB squat cleans if mobility isn’t there