2017 Fall Training Cycle- Week 11 – Wednesday


CrossFit Freedom – CrossFit

Warm-up

overhead extension with side body rotation

batman wide leg forward fold/ thoracic rotation/ lateral lunge

Weightlifting

1 Power Clean + 1 Hang Clean + 1 Split Jerk (6 x 1 + 1 + 1)

every 2:00 for 12:00

starting around 70%- do not exceed 80%

emphasis on quality- perfect reps

Metcon

Metcon (AMRAP – Reps)

11:30 clock

5 x 1:30 Rounds

17 Wall Ball Shots

34 Double Unders

AMRAP Clean and Jerk (155/100)
rest 1:00 between each round

Clean and Jerk @ no more than 70%


CFF Christmas Party this Friday night..we hope you all can make it out! Please let us know if you plan on attending so we can establish an accurate head count! Bring the family along, too!

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