Month: May 2017

Wed, 053117

Please help share our IG / FB post regarding the CAP Masters Programming being released soon.  —————————————————- 2018: Strength: a. Back SqT – 3-5 sets of 3-5 reps at 77-83%  Conditioning:  500m row  40 double unders  30 ub wall balls  20/16 cal bike  10 db clean and jerks 50/35’s  rest 5 min x 3 *out …

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Sat, 052717

De-load week wraps up today  Phase 2 of 2018 kicks off Monday.  Regionals  folks from 2017 season will be joining. Those taking bit more time, no worries. Transitional periods will be built on to kick your 2018 season off when ready.   A. Clean and Jerk Wave – 3.2.1.3.2.1.3.2.1 – first triple starting at 65% …

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Monday, 052217

Team CrossFit Free ——————————————– Regionals: Rest / Recovery ______________________________ 2018: De-load week A1. Speed Deadlifts – emom x 10 min x 3 reps @55-60%.  A2. Bounding work – athletes choice. Suggested triple – forward bounding  ***a2. Done in the minute before next minute starts for a1  B. Running Clock 1 rd of;  1k run  50 …

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