09/06/2017

CrossFit Freedom – CrossFit

Warm-up

Banded Overhead Extension/ side body rotation

Banded upper anterior chain opener

PVC Pass through/drop snatch/high hang snatch/ overhead squat

Weightlifting

Snatch Balance (2-2-1-1-1)

Every :90 for 7:30- build to todays best perfect single

Snatch (5 x 1)

Every :90 for 7:30-

start around 70% and build to todays best perfect single

Metcon

Metcon (Time)

5 rounds- for total working time

12:30 clock

14 Alternating DB Snatch (55/35)

11 Toes to bar

8 burpees to target
begin round every 2:30

On final round, continue to work through the remaining time back to the top AMRAP-

deduct :05 from total working time for each additional rep completed after the completion of the 5th round


FitoberFest is less than 3 weeks away….dont miss this opportunity to compete on your home turf. Divisions available for ALL levels- talk to a coach today about getting registered

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