2017 Fall Training Cycle- Week 7 – Monday


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 (5-3-1)

5 @ 80

3 @ 90

1 @ 100%

stick with your % and do not exceed 100% regardless of how it feels- we dont need to set PRs today..that will happen in December

Front Squat (4-4-4)

4 @ 75%

4 @ 80%

4 @ 85%

take full recovery between all sets of Squats

Metcon

Metcon (Time)

3 rounds for time

6 Power Cleans (165/100)

3 Thrusters

15 toes to bar

45 Double Unders
Load bar @ no more than 75% of Clean


No better way to start the week than with a heavy barbell on your back…lets get it, Freedom

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