Monday, 010217

The girls of team CrossFit Free 2017

We are kicking off 2017 Competition Phase with CAP.  Below you will see the new layout.  It will be done this way for folks who are hitting 2-3 sessions a day; with specific focus. Ie; strength one session and two conditioning sessions etc.  Days will have assistant work and focus work as well as strength work as well as running and row / bike endurance pieces for those folks who need to put an emphasis on this. Likewise, you will see gymnastics pieces per week per days for those folks needed to target this.  


Comments: are live once again. If you follow this program, PLEASE add your comments to the blog. Scores, weights , times and even some of how you are feeling etc. 
Saturday’s will be our competition days at CrossFit Free.  10a on side two we start our warmup.  Everyone is welcome. If you follow CAP, join us.  If you don’t follow cap. It compete in CF and want to train with other folks who have the same goals, join us.  

Questions: email in, or post to the blog Comments.  



Competition: 

Strength:

A. SqT Snatch + OHS + Snatch Balance + Hip SqT Snatch; @ 55% of your 1RM Snatch x 5 sets 

B. Split Jerk (behind or in front, whichever you struggle more with) – 4 x 3 @75% of your 1RM

C. Back SqT – 1.1.1 cluster@85% of your 3RM Back SqT – these with 1 second pause in hole  x 3 sets 

Conditioning

AMRAP 10 – sustainable from start to finish

350m Row 

25 double unders 

15 russian KB’s (heavy as possible)

rest 4 min 

AMRAP 10 – picking up intensity where you can on this and pushing the pace 

8 shoulder to overhead 155/108

8 ring rows (strict with feet up, body in straight line

12 alt front rack lunges 115/83

16/14 cal row  

Assistance Work: 

1. 4 x 15 GHD Back Ext 

2. 5 min of Stone bear hug carry, 30’ increments 

3. Single leg banded deadlifts 8-10 reps x 4 sets each side 

4. Landmine close grip rows 6-8 reps x 4 sets 
Endurance

1. Assault Bike :40 at 80%, :20 at 50% x 14 minutes

Performance:

Conditioning: 

AMRAP 10 – sustainable from start to finish

350m Row 

25 double unders 

15 russian KB’s (heavy as possible)

rest 4 min 

AMRAP 10 – picking up intensity where you can on this and pushing the pace 

8 shoulder to overhead 155/108

8 ring rows (strict with feet up, body in straight line

12 alt front rack lunges 115/83

16/14 cal row  
Strength or Endurance 

HIT EITHER A, B or C (athletes specific)

A. SqT Snatch + OHS + Snatch Balance + Hip SqT Snatch; @ 55% of your 1RM Snatch x 5 sets 

B. Split Jerk (behind or in front, whichever you struggle more with) – 4 x 3 @75% of your 1RM

C. Back SqT – 1.1.1 cluster@85% of your 3RM Back SqT – these with 1 second pause in hole 
or
Endurance: 

1. Assault Bike :40 at 80%, :20 at 50% x 14 minutes

3 thoughts on “Monday, 010217”

  1. One session:

    A. Snatch done at 88#
    B. Back Squat Cluster done at 209#
    C. 4 rounds, 3+1 cal

  2. AM:
    Strength:
    Snatch: @155
    Jerks behind neck: @264
    Back squats: @393

    PM 1:
    Wod 1: 5 plus meters
    Wod 2: 4 plus 8 calls

    PM 2:
    Bk ext.
    banded GM
    +
    Bike

  3. Snatch @ 63 KG
    Back Squats @ 305 LB

    Nightly Show Down W/ Juan
    Metcon 1 100 Rounds
    Metcon 2 100 Rounds

    (I’ll do a better job of tracking moving forward)

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