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