2017 Fall Training Cycle- Week 11 – Tuesday

CrossFit Freedom – CrossFit

Warm-up

Banded Overhead extension/ low lunge/ samson

banded upper anterior chain opener

PVC Snatch Warmup/ ramp up to starting snatch weight

Weightlifting

Snatch (2-2-2-2-2-2)

Every 2:00 for 12:00

2 singles- reset and reload between reps

start around 70%- do not exceed 80%- focus on quality- perfect reps

Metcon

Metcon (AMRAP – Reps)

10:00 clock

5 x 1:20 rounds

rest :40 b/w rounds

12 alternating db snatch (50/30)

12 box jump overs (24/20)

AMRAP Pullups
upon completion of last round, continue to work AMRAP

Burpees to target with remaining time-

score 2 reps for each burpee completed, added on to pullup total


December Foundations begins tonight- last chance of the year to join the squad…not too late to let your friends and family know..we have a couple of open spots!

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