2017 Fall Training Cycle- Week 6 – Friday

CrossFit Freedom – CrossFit

Warm-up

Squat Prep

Batman low lunge/ hamstring extension

Batman wide leg forward fold/ thoracic rotation/ alternating lateral lunge

Ramp up Back Squats building to working weight @ 80%

8 @ 30-40%

5 @ 50%

3 @ 60%

2 @ 70%

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

Strength

Back Squat (3 x 4)

3 x 4 @ 80%

Front Squat (3 x 5 )

3 x 5 @ 75%

Full recovery between all sets

If you were not here Tuesday or have not squatted this week, follow Tuesdays rep scheme and percentages today

Metcon

Metcon (AMRAP – Reps)

Against a 9:00 clock

0:00 – 2:00 Row for max cals

2:00 – 7:00

AMRAP

4 lateral bar hop burpees

4 Power Snatch (115/65)

4 Overhead Squats

7:00 – 9:00

Row for max cals
ladder up on Power snatch and OHS each round by 1

score total cals plus total reps for one score


Freedom Friday..its been a quality week of training..lets finish it up Strong

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