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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
Happy Monday!
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Performance:
A. Deadlift: 6RM at 31X1
*16 min
B. AFAP
3 rds
500m row
5 high hang squat snatch
20/16 cal bike
10/7 muscle ups
*Snatch ascending each round, but unbroken in mind.
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Post class:
Becomplete:
1. 5 rds: 5 strict t2b +10 alt step ups + 15 pvc dislocates
2. Weighted Ghd sit-ups 4×7
3. 3 rds: 20 band scap squeeze + 20 banded upright rows
4. Dead bugs 3×12 each side
5. Thoracic stretching / mobility a 7 minutes
6. Crossover symmetry
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
