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Wed, 09.25.19

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

Friday, 08.16.19

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

Monday, 040819 P

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

Saturday, 120118

https://completeathleticperformance.com/wp-content/uploads/2018/12/img_6828.trim_.mov

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

Saturday, 060218 Fu

CAP podcast launches soon on iTunes, podbean and YouTube. This is in addition to CFF.

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Function:

A. Hang Muscle Snatch technique work

B. Afap

50 burpees touch’s

40 dB push press

30 DB front squats

200m SB run

100 / 200 singles double unders

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Post class

Becomplete:

1. 3 min of crossover symmetry ; constant movement – exercise to exercise

2. 50 banded scap squeezes + 50 banded tricep press downs + 50 banded bicep curls + 50 banded face pulls + 50 banded scap squeezes

3. 3-5min on straddle spit stretch on Wall

4. 5-7 strict t2b + :45 second weight plank x 4 sets

5. Meditation – 10 min : opening thoracic on foam roller and relax in the mind.

Monday, 071017P

Masters get together this past Saturday. What a great time!

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Performance:

Strength: **Final week of this strength cycle phase 

A. Strict Press – 5RM + 1×5@90%

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Conditioning:

amrap 8 – ladder 1/2 climbing 

1 Power Clean 225/153

2 strict HSPU 

2 power clean 

4 strict hspu

3 power clean 

6 hspu 

etc. . .  

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Post Class: 

becomplete: 

1. Barbell Bent Over Row (supinated grip) – 5 x 5 ascending ; build on last weeks 

2. 4 rds; 10-12 tricep plate overhead extensions, max l sit hold, 20 band scap squeezes 

3. Narrow Grip OHS or Single ARM OHS; 10-12 min working position at the bottom 

4. Crossover Symmetry

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Running:

Strength Development

1. 600-800 easy warm up

2. Drills: 1 of each: high knee. Heel to butt. Skipping. Build up x 3. All barefoot 

3. 120’s: Measure out 120 yards – run fast enough to complete in 20 seconds or less – than run slow back in 40 seconds. So holding 1 minute for each one – take a full minute rest after reps 4 and 7. The key here is to not run too slow for the fast segment and too fast for the trip back to the starting line

4. Cool down 600-800 barefoot

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