Wednesday 09.24.14

Wednesday 09.24.14

Weightlifting Wednesday
Push Jerk
Build to a Heavy Single
Split Jerk
Build to a Heavy Single

On the Minute x 12
Minute 1 - 7 Push Jerks (60%)
Minute 2 - 45s Hallow Rock
Minute 3 - 7 Strict Pull-Ups

Box Brief - Have you signed up for the CFNE Internal Team Throwdown?

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Tuesday 09.23.14

Tuesday 09.23.14

"Chula"
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Front Squats (155/105)
200 Meter Run after each round

Box Brief - CFNE Group Elements.. starting soon!

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Monday 09.22.14

Monday 09.22.14

"Filthy 50"
50 Box Jumps (24")
50 Jumping Pull-Ups
50 Kettlebell Swings (35, 25)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Press (45, 35)
50 Hip Extensions
50 Wallballs (20, 14)
50 Burpees
50 Double unders

Box Brief - "NorthEast Masters Classic"... complete.

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Sunday 09.21.14

Sunday 09.21.14

Open Gym 9AM - 11AM

Deadlift
5 - 4 - 3 - 2 - 1

"Burner"
AMRAP 5: Burpee Box Jumps (24/20)
On the Minute - 7 Deadlifts (225/155)

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Saturday 09.20.14

Saturday 09.20.14

"Big Boat Race Relay"
Teams of 3
Two Rounds:
9 x 200 Meter Run
9 x 300 Meter Row

One teammate works while the others rest. 
Each teammate completes 3 relays at each station.

Box Brief - 22 of our Masters compete Sunday!

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