2017 Fall Training Cycle- Week 7 – Tuesday


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)

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)

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)

5 rounds, for total working time

6 Burpee Box Jump Overs (24/20)

16 Wall Ball Shots
begin round every 2:00- score total working time

upon completion of final round- continue back at the top of an additional round and continue to work

AMRAP with remaining time- deduct :03 from working time for each additional rep completed (22 reps per full round = 1:06)

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