Tuesday, 081914

Tasia & Jon are preparing for Granite Games in less than 30 days!

add In today: am or pm; a separate session if you have time 
Endurance Training: 
1 min of rowing :30 rest 
2 min of rowing, 1 min rest 
3 min of rowing, 1:30 rest 
4 min of rowing, 2 min rest
5 min of rowing, 2:30 rest 
500m max effort row 
*scores two separate  , max meters on minutes + best time on 500m

A. Blocks: Snatch - Power - @knee - 5 x 2 @85-89% 3x1@90-93%
B. Bounding Work; fwd Momentum x 2-3 reps per course 
C1. Deadlift @60-62% x 10-12 reps  x 3 sets ; rest :15
C2. strict HSPU x max reps x 3 sets ; rest 1 min 
D. “annie” 
E. DB SA Row - 5-7 reps x 4 sets each side; rest :30 between arms

Friday, 071114

Amy

A. Muscle Snatch; climb to heavy single, after few triples and doubles ; not max here; focus on power snatch following 

B. Power Snatch; climb to heavy single

C. @80%

5 rds of “cindy:

D. 30 min Row @60-70% recover 

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, 050614

am: 
A. Power Snatch; 5RM; not TnG
B. Snatch Grip Deadlift : 10RM 
C. Weighted Pullups : 5x5; ascendeing 
D. 400m Run x 4; rest 1 min in between; AE here  
E. DB Row 4-6 reps each side; rest :30 x 4-5 sets each arm

pm: 
A. 
1k Row 
10 Rope Climbs 
500m Row 
20 Muscle Ups
250 Row 
30 C2B Pullups

Thursday, 10032013

am:
:30 on @90
:30 on @60
x18 on AD
+
Back Squat 6RM for the day

pm:
A. 
10.8.6.4.2
Power Snatch (135/93)
200m Run in between
B. SqT Clean Cluster 1.1.1 x 4, rest :10; rest 3 min
C. DB SA Row 4 x 8-10; resting :45 between

Those competing at CF Earned on Saturday. . . 
Today, follow the GameDay WOD;

A. General Warmup
B. 3 rds, resting 1 min between rounds
40 Double Unders
15 Wall Balls
10 Box Jumps (30/24) step down
200m Run
C. Jerk - Practice the Jerk, work Technique; nothing to crazy here
+
some cool down work, t2B, light cleans etc 

Friday, 092713

*Competitors Training tonight, Route 1 CrossFit; approx 6p. We are meeting at CFF @ 5:30p and carpooling. All are welcome

A. Power Snatch - TnG 3RM
B. Snatch High  Pull 3x3 @105% of your 1RM
C. 
2 min on clock
25 Calories AD
max burpees
rest 8 min x 4

Monday, 090213

We will be testing this week, followed by bit of a de-load week next. 

A. Power Snatch - Test 1RM while keeping volume fairly low

B. Back Squat - Test 1RM

C. Options

1. 30 Mu AFAP

2. AMRAP 10 of MU

3. AMRAP 7 of MU

4. 1x AMRAP C2b + 1x AMRAP ring dips

Friday, 082313

Perfection: notice NO jump and Shrug? after this exact moment, he's under the bar; simple. Also notice where his shoulders are in relation to the bar? HIT THIS POSITION!

A. Power Snatch - 3RM TnG

B. Bench Press - 3-3-3-3 - across @80-85%

C. 

800m Run

25 Power Cleans @85%

400m Run

50 GHD Situps

200m Run

+

20 TGU - alternating @53/35