1/9/18

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“Stay Supple My Friends” – The most interesting CrossFitter in the world

Freedom WOD Classes

Warm Up: 4 Mins
2 Rounds – 30 Sec At Each:
Air Squat
Samson Stretch
Lunges
Cat Cows

S&C EMOM: 12 Mins
4 Minutes to set up
8 Min EMOM
Odd: 6 Back Squats (~75%)
Even: 40 DU or 40 sec of DU Practice

Mobility: 5 Mins
2 Min / Side LAX Roll Quads

Metcon: 16 Mins
Death By: Wallballs – 16 Min Limit
0:00-1:00 = 1 Wallballs
1:00-2:00 = 2 Wallballs
*Continue climbing for 16 minutes or until failure. If you can make it to 16 minutes then challenge yourself by using a heavier ball or shooting for a higher target*

Elite Competition Class – 12/12/17

1. Deficit Strict HSPU (4.5″/3″)
12 Reps, Rest 1:10
11 Reps, Rest 1:00
10 Reps, Rest :50
9 Reps, Rest :40
8 Reps, Rest :30
7 Reps

2. Conditioning
For Time:
20 Power Snatches (135/95)
20 Burpee Box Jump Overs (24/20)
20 Overhead Squats (135/95)
20 Burpee Box Jump Overs (24/20)
20 Squat Snatches (135/95)

3. Run Conditioning
On the Minute x 16
Odd Minutes – 200 Meter Run
Even Minutes – 5 Sandbag Cleans

4. Midline
3 Sets, Not For Time:
10 Glute Ham Raises
20 Weighted Sit-Ups
10 Hip and Back Extensions
20 Empty Barbell Good Mornings