10/02/2017

CrossFit Freedom – CrossFit

Warm-up

Banded Overhead extension/ low lunge/ samson

Snatch Warmup

-jump shrug

-high pull

-muscle snatch

-drop snatch

-high hang snatch/pull under

-overhead squat

-sotts Press

Weightlifting

Snatch Pull + Power Snatch + Snatch (3-3-3-3-3)

1 Snatch Pull + 1 Power Snatch + 1 Snatch
Every 2:00 for 10:00

3-3-3-3-3

start around 60% of Snatch- build on perfect sets to best complex for the day

Strength

Paused Snatch Deadlift (3-3-3-3)

2 second pause at the top of the first pull(top of knee) and at mid thigh before standing to full extension- return to setup slowly in full control- maintaining tension
Every 2:00 for 8:00

Start at around 70% of your 1rm Snatch- build based on feel and ability to maintain perfect position throughout all reps- try to build slightly heavier than last week

Metcon

Metcon (Time)

5 rounds, for time

12 Pullups

9 Power Snatch (95/65)

6 lateral bar hop burpees
Power Snatch @ no more than 60%


Thanks to everyone that came out in person or helped contribute in any way to the KP fundraiser- the strength of the CFF Community came through once again and generated over $1100 to help the Proctor family- all of your support is so greatly appreciated!

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