Monday, 081814

Vagabond Folks after phenomenal performances in this years Assault Bike Challenge 

***
BS
1x5 @60
1x3 @70
1x2@80
1x2@90
1x1@95
1x1@ PR *no higher than 103%
if time left and you have some left, can climb from here
**perform your BS Cycle when is good for you today. If that is the AM / PM session; go off where you excel  

am:
A. Snatch Balance + OHS ; build to max for the day  *15 min time frame 
B. Sqt Clean x 2 + FS x 2 + Jerk x 1
C. Push Jerk 5RM + 2x5@90
D. 10 min AB @70%

pm:
A. 3 rds 
10 Muscle Ups
12 Deadlifts 155/103
9 hang cleans
6 shoulder to overhead 
rest 10 min btwen rds
B. 10 min of Scap Recovery / Work 
C. Light TGU 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 

Friday, 110813

CFF Comps are lined up. Check FB and website for updates

A. 2RM Hang Power Snatch
B. 2RM Push Jerk 
C. Max Height Box Jump

D. Light & Long Recovery, Prep work for tomorrows Competition

Thursday, 082913

Ninja

A. Strict Press 3x5, rest 2 min
+ 
Push Jerk 3x3 rest 2 min
+ 
Split Jerk 3x1, rest 2 min
B. Back Squat Cycle Week 6 Day 2
1x4 @75
1x4 @80
1x4 @80
1x4 @80
C. 
800m Run
50 Wall Balls
2k Row
50 Power Cleans 135/93