09/29/2017

CrossFit Freedom – CrossFit

Warm-up

Banded Overhead Extension/ low lunge/samson

Sumo Squat / thoracic rotation 10x each side

lizzard lunge to samson to half pigeon

Weightlifting

Clean Paused First Pull + Clean Pull + Power Clean (5 x 1+1+1)

1 Clean Paused first pull + 1 Clean Pull + 1 Power Clean
Every 2:00 for 10:00 – build to best set of complex for the day

Strength

Strict Supinated Grip Pullups (6-6-6-6)

Underhand grip strict pullups
Supinated Grip Pull-Up x 6 reps

as much resistance or as little assistance to complete sets of 6 @ 31X2 tempo

Barbell Romanian Deadlift (5-5-5-5)

work as a superset with Strict Pullups- complete a full set every 2:30 for 10:00

Barbell Romanian Deadlift x 5 reps

try to be around @ 70% of 1-RM Clean

Metcon

Metcon (Time)

For total working time

15/12 cal row

35 Double Unders

12 Power Cleans (135/85)

rest :90

15/12 Cal Row

35 Double Unders

9 Power Cleans (155/100)

rest :90

15/12 cal row

35 Double Unders

7 Power Cleans (185/115)

rest 1:00

200 m run

5 Power Cleans (205/135)
score total working time- subtract 4:00 of rest

Cleans use no more than

55/65/75/85%


Freedom Friday..lets finish this week strong! Remember to join us for “KP” fundraiser workout tomorrow 9:00- RCP breakfast served after Both classes

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