10/18/2017

CrossFit Freedom – CrossFit

Warm-up

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
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
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)

7 rounds, for total working time

4 Power Cleans (185/105)

7 Box Jumps (30/24)

10 toes to bar
no more than 80% of Power Clean

rest exactly :30 between rounds- subtract 3:00 for total working time


This Saturday- Join us at 8:30 for “Jackson”- Fundraiser WOD to benefit the the Jacksons Honest Foundations helping families of children with rare diseases- RCP Breakfast to follow at 9:30 featuring Jacksons Honest Products

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