2018 Open Prep Cycle- Week 2 – Wednesday

CrossFit Freedom – CrossFit

Warm-up

Banded Batman wide leg forward fold w/ thoracic rotation-

then,

3 x through 5 reps each- Snatch Warmup

Jump Shrug

High Pull

muscle Snatch

drop snatch

overhead squat

high hang snatch

Weightlifting

Halting Snatch Grip Deadlift + Hang Snatch + Snatch (5 x 1 + 1 + 1)

1 (double paused) halting snatch grip deadlift +1 hang snatch + 1 snatch
Pause at the top of the first pull and at mid thigh-

drop the bar and reset after the hang snatch- build to best set for the day

every 2:00 for 10:00

Metcon

1: Metcon (AMRAP – Reps)

6:00 clock

5 sets, for max reps

:40 on, :40 off

AMRAP Double Unders +

1 Snatch @ 90% of todays best set
spend as much time as you choose on Double Unders- but you cannot complete any D.U after the Snatch- you may take multiple attempts at the snatch if you fail a rep- if you do not complete a successful Snatch within the :40 round,your score for that round is 0

Metcon

2: Metcon (Time)

For time-

75 Double Unders

60 Wall Ball Shots

45 KB Swings (70/55)

30 pullups


CFF Oly Class begins this Saturday- This is open to all Freedom athletes- a perfect opportunity to practice and improve your lifting- just in time for the Open. Saturdays at 10am for the next 6 weeks- do it!

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