09/27/2017

CrossFit Freedom – CrossFit

Warm-up

Banded shoulder prep-

Upper anterior chain opener

overhead extension with side body rotation

pvc pass through/ prayer stretch

Weightlifting

Press From Split (4-4-4-4)

Strict Press From Split Jerk Position
Every :90 for 6:00

building to best set

Behind the Neck Split Jerk (2-2-2-2-2)

Split Jerk From behind the neck
Every :90 for 7:30

start around 70%- build only on perfect reps to no more than 80% of 1rm Split Jerk

Metcon

Metcon (Time)

3 x 5:00 rounds- for total working time

15:00 clock

Begin each round with 200m run for time-

@ 2:00 mark of each round, begin EMOM for 3 minutes-

4 Shoulder to overhead (155/100)

8 Box Jumps (30/24)
upon completion of final round- complete AMRAP burpees with remaining time

deduct :05 from working time for each burpee completed

score total working time ( 3 x 200m runs + 9 x EMOM efforts – :05 for each burpee)


This Saturday 9:00- join us for “KP” a workout to benefit Kelly Proctor and her family as she recovers- free workout- donation event..open to ALL!

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