Month: April 2017

Saturday, 042917

​​ Tasia, 250lb Hang Clean PR ———————————————- Regionals:  Weightlifting: A. Snatch; 2 x 3 @75%; rest 1:45 between sets;  3 x 2 @80%; rest 2 min between. then 4 x1 @82-84-86%; resting 2 min between. 3 x 1 @75%; rest 1:30 between  B. Clean and Jerk – 7 singles between 80-83%   Conditioning:  A. AFAP 10 Power cleans 225/143 …

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Friday, 042817

Make sure to follow @completeathleticperformance on IG and FB.  Share some content and help us get the fun out there.   ————————————————— Regionals: Weightlifting:  A. Hang Clean Ladder ; every :60, starting at 225/143;  climbing by 10# to max  B. OHS; 1RM with 7 second pause in the hole   C. Snatch Balance – 4×3 …

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Thursday, 042717

#tbt – Jon Jon taking the pm podium ———————————————————- Recovery: A. Bike 45-60 min of constant today – flush Swimming: 1 hour  5x50m sprint freestyle ; rest :20 5x100m sprints ; rest 40-60 seconds  Reminder of the hour, swim at pace and try to sustain longer distances.  

Wed, 042617

Jon Jon with 262# Snatch Pr after the the 30 heavy squat snatch’s and rowing yesteday ???????? (clock in mobile to pull up) Congrats to Lynn on qualifying for the 2018 CrossFit Games in the 40-44 division.  Finishing 12th in the world!  Congrats Team Fiternity! Congrats CrossFit Free ———————————————————– Regionals : Weightlifting: A. EMOM x …

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Tuesday, 042517

Regionals:  Conditioning (weightlifting piece) A. 100m row  3 squat snatch’s  200m row  3 squat snatch’s 300m row  3 squats snatch’s  400m row  3 squat snatch’s 500m row  3 squat snatch’s  400m row  3 squat snatch’s  300m row  3 squat snatch’s 200m row  3 squat snatch’s  100m row  3 squat snatch’s  **rest 1 min after each …

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Monday, 042417

Follow @completeathleticperformance on IG and help share our daily updates. Programming in IG format coming soon.  Regionals: Rest / Recovery / Individual Focus _____________________________________ 2018: final week in phase Monday: Weightlifting:  a. Sqt Snatch – blocks – just above knee 6 x 3; every 2 min @80% of your 1RM full snatch  b. Push jerk …

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Friday, 042117

Masters Regionals is here! _________________________________ Regionals: Weightlifting: (am) A. Split Jerk – 3×3 @80%, 3 x 5 @75%, 1×3@80%, 3×1 @83-85% B. Front SqT – 1×3 @70% 1.1/4 squats 1×3@75% 1×3@77%. . . then 2-3 sets ascending to heavy/max for the day of 1.1/4 front squat triples  Conditioning  (pm) A. clean ladder AFAP  185 x …

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