2017 Fall Training Cycle- Week 6- Monday

CrossFit Freedom – CrossFit

Warm-up

Banded Overhead extension/ low lunge/ samson

banded upper anterior chain opener

PVC prayer stretch/ high hang snatch/ overhead squat/sotts press

Weightlifting

Hang Snatch (2-2-2-1-1)

every :90 for 7:30 minutes (5 sets)

building to best single

Snatch Balance (1-1-1-1-1)

1 rep On the minute for 5 minutes

Build to best single for the day- goal is to exceed 1rm Snatch- but only continue to build on quality reps (stability/balance/control/ no press out)

Strength

Snatch Grip Push Press (3-3-3-3)

Snatch Grip Push Press (behind the neck)
3 reps every :90 for 6 min (4 sets)

start at 70% of best snatch- build on perfect sets to best triple- try to work slightly heavier than last week

Metcon

Metcon (Time)

On the minute, for 7 minutes

3 Power Snatch (125/80)

7 Box Jumps (30/24)
upon completion of final round, continue to work AMRAP Power snatch with remaining time-

deduct : 10 for each additional rep completed

Power Snatch @ no more than 70%


Fall Cycle Week 6- Another week to get better..lets get it

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