Sat, 060714

Amy

A. Snatch - built to heavy single 
rest 10 min 
B. Snatch - 8 min @90% Test  
C. EMOM x (x) - til max minutes 
70m Row 
5 Thrusters (115/83)
3 bar lateral burpees 
D. EMOM x 14-20
Odd: Weakness 
Even: Weakness 
*summarize based on room for Comp Training at CFF 
E. Lower Back Emphasis - Strength Sets; low volume 

Friday, 060614

Chase

Those following programming from other affiliates, home etc. Please submit pictures and video for the blog.  bp @ crossfitfree . com   

Reminder: this Saturday starts our Saturday 10a Competitors Training. EVERYONE is welcome on Saturdays at 10a. Join us! 

A. Power Snatch - Triple; NOT TnG
B. Power Clean + Push Jerk  - build to heavy single in 10 min 
C. EMOM x 10 
2 reps @65% of B + 5-7 rebound box jumps (24/20)
D. 3 rds @80% 
400m Run 
15 KB Swings (53) 
10 Wall balls (30/20)
E. 30 min Row @Z1; recovery work 

Monday, 021614

AM

A.  Snatch - climb to heavy double, NOT TnG …then go to 5 x 2 @75%; speed work

B.  50 FS for time @ 75%.. taken from rack

rest 10 minutes

C.  10 minute max cal on AB 

Pm

15 minutes on the clock

50 S2O @ 95/63

60 burpees over barbell

70 kb swings @ 70/53

250 double unders