2017 Fall Training Cycle- Week 7- Friday

CrossFit Freedom – CrossFit


Banded Overhead Extension/ low lunge/samson

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


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/ RDL

DB/KB Russian Step ups x 5

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


Metcon (Time)

3 rounds for time

20 situps

40 alternating DB Snatch (50/30)

60 Double Unders
-ladder down by 10 each round on the DB Snatch (40/30/20)

To all the men and women who serve, or have ever served..we honor you and we thank you for your sacrifice. On Saturday, the 11th, we will perform a Hero WOD in our CrossFit class to honor Veterans Day