2017 Fall Testing Cycle- Week 11 – Monday

CrossFit Freedom – CrossFit

Warm-up

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 (5-4-3)

5 @ 80%

4 @ 85%

3 @ 90%

Front Squat (3 x 4)

3 x 4 @ 75%

full recovery between all sets

Metcon

Metcon (Time)

5 rounds, for total working time

5 lateral bar hop burpees

10 Hang Power Clean (115/70) no more than 50%

6 front rack alternating lunges

5 lateral bar hop burpees
each round should be an all-out effort

rest :45 between rounds-

subtract 3 min of rest for total working time


CFF Christmas Party this Friday evening 5:30pm start..bring the family..dont miss it!

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