2017 Fall Training Cycle- Week 7 – Thursday


CrossFit Freedom – CrossFit

Warm-up

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 (4-4-4)

4 @ 80%

4 @ 80%

4 @ 85%

Front Squat (3 x 5 )

3 x 5 @ 70%

Full recovery between all sets

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

Metcon

Metcon (Time)

5 rounds, for total working time

15:00 clock

begin round every 3:00

16/13 cal row

12 Clean and Jerk (95/60)
12 C&J @no more than 45%

decrease the reps and increase the load each round

9 C&J (115/70) 55%

7 C%J (135/85) 65%

5 C&J (165/105) 75%

3 CJ (185/115) 85%

upon completion of final round, continue to work AMRAP

4 bar facing burpees +

1 clean and jerk

deduct :05 from working time for each additional rep completed


Congrats to Tess and Tony- Our October Athletes of the Month- follow the link for their athlete spotlight feature! https://goo.gl/bTExKi

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