2017 Fall Training Cycle- Week 6 – Wednesday

CrossFit Freedom – CrossFit

Warm-up

Banded Overhead Extension/ low lunge/samson

upward extension/pull through/ lizzard lunge to samson to half pigeon

Weightlifting

1 Power Clean + 1 Hang Clean + 1 Split Jerk (5 x 1 + 1 + 1)

Every :90 for 7:30-

Build to best set of complex for the day

Strength/ Accesory

Barbell Romanian Deadlift (5-5-5)

work as a superset with russian stepups- complete a full set every 2:30 for 7:30

Barbell Romanian Deadlift x 5 reps

try to be around @ 75% of 1-RM Clean- or slightly heavier than last week

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

Every 2:30 for 7:30-

treat as a super set w/ Deadlift

DB/KB Russian Step ups x 5

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

Metcon

Metcon (Time)

3 Rounds, For total Working time

18/15 Cal Row

12 Bar Facing Burpees

6 Clean and Jerk (175/105)
C&J @ no more than 75%

rest 1:30 between rounds

subtract 3:00 of rest for total working time


Time is running out to register! This is a really great opportunity to compete in a fun and familiar environment- right here at CFF on Saturday Dec 16….team up and get registered and join in on this exciting event!

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