2017 Fall Training Cycle- Week 6- Tuesday

CrossFit Freedom – CrossFit

Warm-up

Squat Prep-

Elevated Runners lunge

elevated hamstring floss

elevated half pigeon

Sumo Squat / thoracic rotation

Ramp up Back Squats building to starting weight @ 70%

8 @ 30-40%

5 @ 50%

3 @ 60%

treat every rep as a max effort rep- speed and aggressiveness out of the bottom

Strength

Back Squat (6-3-2)

6 @ 80%

3 @ 90%

2 @ 95%

base off of Back Squat 1rm

recover as needed between sets

Front Squat (3 x 4)

3 x 4 @ 80%

rest as needed between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

5 DB Snatch R (50/30)

5 DB Snatch L

10 toes to bar

35 Double Unders


Get your Squatting Shoes on and lets get to work

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