Saturday

Our Friends at Granite State!

A. Muscle Snatch + Hang Power Snatch; build to max in complex

B. Power Clean; climb to heavy single in 15 min or so. . .footwork is focus here. Nothing crazy wide, keep this clean 

C. amrap 20 - 11.5 Opens WOD

5 power cleans 145/100

10 t2b

15 wall balls (20/14) to 10'

D. 10 min on rower at 60% recovery 

E. Assistance / BB Work - Per athlete ; weakness from static strength stand point

F. Weighted Core Work 

Tuesday, 080514

stay tuned for more athlete cards coming daily to the Fall Freesome event page!

am: 
A. Power Clean x 3 + Push Jerk ; climb to heavy single in complex in 15 min 
B. Deficit Deadlift w/Chains ; build to heavy Single here 
C1. Single Leg SqTs (athletes choice as for suitcase or bb on back etc; but foot up on bench/box behind)4-6 reps here @31X1
C2. 200m run   :5 hard / :10 slow till completion 
D. Row; Cyclical Work (athlete specific)
those build on splits, remove second or two from split times and repeat 4-500’s 
those for aerobic work, hit :30 on hard, :30 on easy x 12-18 min 

pm:
A. 5 rds ; rotation starting station each time
400m Run 
20 C2B 
12 Power Snatch (115/83(95/63) *UB is goal here 
10 burped box jump overs 
40 Double Unders
rest 4 min between rds 
+
10-15 min of Bodybuilding movements; have some fun! 

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 

Tuesday, 060314

Mike Szela
Excited to have him coming to CrossFit Free for the Athlete Camp we are hosting in August

A. Power Clean High Blocks (above knee) - 2x3@75, 2x3@80, 2x3 ascending from prior
*target %'s. If above knee from blocks is issue with your pull, adjust accordingly 
B. Jerk - triples and doubles at lower %; work footwork here for 10-12 min 
C1. CG Deadlift 3-3-3 @67-70% ; rest :!5
C2. High Box Jump x 2 reps x 3 sets; rest 2 min 
D. 5 rds 
10/7 Strict Pullups
500m Row @85%
400m Run @85%
E. Weighted Situps 4x15
F. GHD Back Ext (weighted) or Reverse Hyper work 

Thursday, 052214

Chase Smith 

1st: 
A. Hang Power Snatch + TnG Power Snatch + Hang SqT Snatch + TnG SqT Snatch + OHS; build 
B. Power Clean + Split Jerk x 2 - EMOM x 6 @ 70%
C. Bench Press - 5RM + 1x5@90%
D. 10 min Recovery Row 

2nd: 
A1. Weighted Pullup - Heavy Double x 5 sets; ascending - rest none
A2. 7 Strict Pushups x 5 , 2 sec pause at bottom (stay tight); rest 2:30-3 min
B. EMOM x 12 
Odd: 12 calorie Row 
Even: 10 lateral burpees over rower 
C. 5 rds @80%
10/7 C2B Pullups
20 Double Unders   
D. 3RM TGU - each arm 

Friday, 051614

A. PC - build to 1RM
rest 5 minutes
B. 8 min AMRAP at 90% of A
C. 300m Power Sprints 
x 10 on Rower; rest 5/1
* Power here, maintain high AE %
D. 5 rds 
15 GHD Situps
20 Band Scap Squeezes 
3 TGU each arm (light)*speed stability focus

Tuesday, 102913

A. Power Clean -1rm 
rest 2 min
B. 90% x 30 reps - 8 min cap
C. 1x MAX Wall Balls (20 to 10' target)
* rest accordingly between B & C
D. TGU 20 alternating ARMs
E. DB SA Row's - get in some work here
F. 7 min recovery row @z1

Friday, 100413

A. #'d Pullups 5 x 3- ascending, rest 2 min between
B. Power Clean 5x3 not TnG, @80-85%
C. 
800m Run
50 unbroken Wall Balls
800m Run
50 C & J (135)

Additional Work: 
Cyclical Work x 20 min + some added Core 

Tuesday, 09032013

CFF Team Shirts for Garage Games in Milford, Oct 13

A. Power Clean - 1RM
B. 
250m Row
15 KB Swing (70/53)
25 burpees
15 KB Swings
250m Row
rest 12 min x 3

^keep time's for each of the 3 rds; again, resting 12 min between rounds. 

Friday, 05312013

Chase Smith with 235# Strict Press

Week 1 of Testing is almost to an end. Make sure to log all your #'s from this week. Tomorrow completes week one. . . Monday begins week 2 of Testing. 

A. 1RM - Power Clean
Rest 5-10 min
B. "Grace"
30 Clean & Jerks , AFAP (135/93)
Rest 15 min
C. AFAP
1k Row
100 Wall Balls (20/14) to 10' Target
400m Run
50 Burpee Box Jumps (24/20)
250m Row
25 KB Swings (70/53)