10/05/2017

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
1 Clean Paused first pull (clean lift off)

+ 1 Clean Pull + 1 Power Clean

Every 2:00 for 10:00 – build to best set of complex for the day

Strength

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- or slightly heavier than last week

Strict Supinated Grip Pullups (4 x ~6)

Underhand grip strict pullups
Supinated Grip Pull reps

as much resistance or as little assistance to complete sets of 6 @ 31X2 tempo- following each set of RDL- complete 1 max effort set- scale to be able to do at least 3 each set- add resistance in order to keep each set under 8 reps

Metcon

Metcon (Time)

For time,

21/18 Cal Row, then

reps of 9-7-5

Power Clean (155/100)

Bar Facing Burpees–

rest 2:30

reps of 5-7-9

Bar Facing Burpees

Power Clean

21/18 cal row
Subtract 2:30 of rest for working time

Power Cleans @ no more than 65%


You heard the man. #breakoutofyourlimits

POST REPLY