10/10/2017

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)

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 ~5)

Underhand grip strict pullups
Supinated Grip Pull reps

as much resistance or as little assistance to complete sets of 5 @ 31X2 tempo- following each set of RDL- complete 1 max effort set- scale to be able to complete about 5 reps each set

Metcon

Metcon (Time)

4 rounds for time

5 Power Cleans (175/105)

10 Toes to bar

40 Double Unders
Power Cleans @ no more than 80%


Congrats to Kate Wichmann on another awesome performance at the Chicago Marathon over the weekend! We are super proud of all the hard work you put in.

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