10/11/2017

CrossFit Freedom – CrossFit

Warm-up

Banded shoulder prep-

Upper anterior chain opener

overhead extension with side body rotation

pvc pass through/ prayer stretch

Weightlifting

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

Split Jerk From behind the neck
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- or slightly heavier than last week- if lowering down to back rack is very uncomfortable, lower to the front, re-rack and treat as a cluster set 1 + 1

Strength/ Accesory

Russian DB/KB Step Up (5-5-5)

Every 2:30 for 7:30-

treat as a super set w DB Seated Press

DB/KB Russian Step ups x 5

5 reps on each side- goal is speed/explosiveness (maintaining neutral hip position) prioritized over weight

Unsupported Seated Dumbbell Press (7-7-7)

Unsupported Seated DB Press
Build to best set while maintaining stable mid line, upright torso, feet planted firmly on the ground, knees bent at 90 degrees

Metcon

Metcon (AMRAP – Reps)

14:00 clock

5 x 2:00 rounds

-1 min Row for cals

-1 min 15 Situps + AMRAP Shoulder to Overhead (135/85)
Shoulder to Overhead @ no more than 60%

rest 1:00 between rounds

Score total cals + StOH

cals = 1 each

StOH = 2 each

DEC 2017 ARTWORK
Save the date- Dec 16. Its right around the corner- grab a partner and join in on this super fun one day event..right here at CFF

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