Team Saturday!

#

Announcements:

1. Tomorrow (Sunday) – we have many folks from CFF skydiving at Sky Dive New England (Lebanon, Maine). From noon til sunset. We will be grilling and hanging out for the day. Everyone is welcome to come hang out, watch and maybe even jump! There’s still some spots left for the day.

///

Team

A. Clean x 3 + FS x 2 + Jerk ; to heavy in 12 min

Rest 2

B. 10 min clock

20 / 16 cal bike (each)

400m plate run 45/25 *both run, can swap as needed.

20 / 16 cal row (each)

400m plate run^

Rest 2-3 min

C. 10 min clock

30 strict pull-ups

60 push-ups

120 air squat

240 double unders

25% off!

#

Team

afap

100/80 cal bike

80 plate g to oh 45/25

60 plate OH alt lunge

40 synchro abmat sit-ups

20 synchro burpees

10 dB manmakers 50/35

20 synchro burpees

40 synchro abmat sit-ups

60 single arm oh alt lunge steps

80 alt db snatch 50/35

100/80 cal bike

Team Saturday

A. High Hang SqT Clean – to 3RM in 15 min

B. Running clock

0-10

Amrap

50/40 cal bike

25 synchro burpees

50 dB front Squats

25 synchro burpees

@12 min min mark – afap – Time cap = class

200m bear crawl (both partners go, can switch whenever choose)

40/32 cal bike

200 double unders

40 c2b pull-ups

20 dB burpee squat clean thruster 50/35’s

Peter

#

Team Saturday

Team of 2

A. Weightlifting

0-8 min – max snatch

8-16 min – max clean and jerk

Rest clean up 4 min

B. @20 min mark

Amrap 20

1k run (alt every 200m)

50/40 cal bike

50 pushups

100 air squats

Team Saturday

#

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.

#

Teams of 2

A. 5RM Hang SqT Clean in 15 min

Rest 2-3 min

B. Afap

100/80 cal bike *partner holds plate overhead 45/25 while work is being done

75 hang power snatch 95/63 / Heavy KB swings

100 OHS ^ / Heavy goblet squats

75 t2b / k2e / knee tucks / v ups

100 burpees onto plate *other partner most hold plate overhead while work is being done

Team Saturday

A. Clean cluster 1.1.1 + Jerk

* :10 count between cleans, after final clean, jerk it

Max weight in 15 min

B. Amrap 20

200m buddy carry run

15 strict pull-ups

10 squats snatch’s 155/103*

**modify to Db or KN squat cleans at 20 reps