Tuesday, 100113

CFF & Route 1 CF have teamed up leading into 2014 Season

A1. Strict DB Press 5 sets of 5-6 reps; rest :30
A2. TnG Deadlifts 5.4.3.2.2; rest 2 minutes - HEAVY
B. 
250m Row
20 Cal AD
15 GHD Situps
AFAP, rest 8 minutes x 4
C. EMOM x 20
Odd: Weakness
Even: Weakness
^ low intensity on the weakness training

Monday, 093013

Who remembers this guy?

A. Complex: Clean Deadlift + Hang SqT Clean x 2 + TnG SqT CleanB. Back Squat - est a 3RM for the day 
C. 3 rds
15 KB Thrusters (53/35 each hand)
20 Burpees
25 Pullups
D. 10RM Push Jerk

New England Affiliates League Site is now LIVE! Share it on your social media and help us grow this first seasons!

Sat, 092913

A1. #'d Pullups 7x3, rest :45
A2. #'d Ring Dips 7x3, rest 2:30-3 min
B. MAP @80-85%
AMRAP 16
400m Run
40 Cal AD
4 Strict HSPU - Deficit 

rest 5 min

AMRAP 16
Row 400m
40 Cal AD
4 Bar Muscle Ups

+

10-15 min of Gymnastics Weakness 

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

Thurs, 092613

A. Snatch Grip Strict Press (behind neck) - hit a 3RM 

B. OHS - 5RM @31X1

C. 5 rds

7 Sqt Cleans (115/83)

14 T2B

21 Double Unders

Wed, 09252013

Poor Chase

A1. Active Recovery; Foam Roll, ART, Thai YOGA massage, Yoga, stretch session etc. 

A2. Line up Nutrition

A3. Line up Training for the rest of the week

A4. Active movement, low volume / low intensity. Play a sport or some technique work in the gym. Keep the body lose and ready for tomorrow!

Tuesday, 092413

CFF Comp shirts for our 5 Teams heading to CF Milford in October

am:
A.
:30 on @90
:30 on @60
x 12
+
@80-85%
800m Run
100 Double Unders
800m Run
+
Farmers Walks - Distance + heavy



pm:
A. Power Clean + Push Jerk + Split Jerk
B. MAP Training 80-85%
AMRAP 8 
10 Pullups
10 Box Jumps (24/20) - step down

rest 4

AMRAP 8
Row 250m
10 GHD Situps
10 KB Swings (70/53)

rest 4

into EMOM x 12
odd: weakness 1
even: weakness 2