Tuesday, 010615

Kellie with 225#

A1. Clean Pull + 5 sec eccentric lower to floor ; @100% of Clean - x 4-5 - singles; rest none 

A2. Seated Box Jump x 2 x each set above; rest 1:30

B. 10 legless rope climbs AFAP

REST RECOVERY

C. 

amrap 10 @80% 

1 rope climb 15'

5 Thrusters (135/93) *beasts 165/113

10 box jumps (step down) 24/20

10 GHD Situps

rest 5 min 

10 min max cal on bike 

D. Hand Balancing Work (10 min or so, have some fun - get creative)

E. 4 rds NFT 

12 band scap squeezes 

10 superman rocks

10 hollow rocks 

Tuesday, 061714

Lynn - EMOM Fun

1st Session: 
A. Power Clean + Hang Power Clean + Below Knee Hang Power Clean + TnG Power Clean; build to max 
B. Bounding Course: 4-5 Jumps; Height variations ; hit max height on your course. Record heights per
C. 10 Legless Rope Climbs - AFAP - 15’
D. 7 min Row @Z1

2nd: 
A. Snatch Grip Deadlift with Intent; 4 Inch Deficit : 4x3 @your max Clean weight
B. 15 min AMRAP 
15/12 C2B Pullups
15 Box Jumps (30/24) - step down 
C. 4 rds 
10 DB Row (HEAVY) *each side 
10-12 DB Rear Fly’s (focus on squeezing that upper back together)
10-15 Weighted GHD Back Ext

Tuesday, 061014

Join us every Saturday at CrossFit Free; 10am. All Program Design and competition athletes are welcome. Throw down weekly and get together with like minded athletes. Join us! 

1; 
A1. CG Deadlift; build to heavy double with 3 positional pause (2 seconds each position) 1. Off floor 2. below knee 3. mid thigh ; rest none 
A2. 1/2/1 Seated Box Jump - Explosive Training - 
*the 1 should be at a higher height, 2 reps at bit lower, 1 back high etc. Alternate between 1 and 2 rep box jumps with each set of CG Deadlift at working sets. 
B. Triple Fwd Bounding - build to max heigh for 3 consecutive fwd bounds 
C. EMOM x 14
odd: 1 legless Rope Climb - 15’ 
even:  15/12 Cal Row 

2; 
A. MAP @80-85% ; sustainability being the focus 
amrap 10
7/5 Strict Pullups
10 KB Swings (heavy)
15 Box Jumps (24/20) step down 
rest 4 min 
4 rds 
400m Run 
15 GHD Back Extensions
rest 4 min 
amrap 10
10m HS Walk
10 tng Power cleans (95/63)
20 double unders 
B. 3x10 RDL ; slow tempo, feel this!
C. Lunge Good Mornings 3 x 12 steps (barbell)