3/9/18

Please take the time to review the movement standards for 18.3 before coming in to perform the workout. Good luck to everyone!

https://games.crossfit.com/workouts/open/2018#movementStandards

Freedom WOD Classes

Warm Up: 6 Mins

2 Rounds
8 Inchworms
8 Walking Samson
3/side Torso Circles (neuro mobility)
Crab Walk E->W

Ring MU / DU Technqiue: 10 Mins

Ring MU Practice / Drills
From boxes, toe nail drills, etc

Or DU Practice

Mobility: 10 Mins

Static Hip and Leg Stretches

Metcon: 14 Min

14 Min Partner AMRAP
20 Cal Row
20 Burpees
20 Russian KBS
*Split reps as desired

Elite Competition Class – 3/3/18

1. Running
6 Rounds:
1:00 Light
1:00 Moderate
1:00 Fast
1:00 Rest

2. Conditioning
5 Rounds:
60 Double-Unders
20/15 Calorie Assault Bike
6 Power Snatches (185/135)

3. Midline
24-21-18-15-12:
Calorie Row
GHD Sit-Ups

Brother Bros Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch

*Sets 1-2 – 2 reps @ 65%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 75%
*Sets 7-8 – 1 rep @ 80%
*Sets 9-10 – 1 rep @ 85-90%

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 5 reps

*Sets 1-2 @ 65%
*Sets 3-4 @ 70%
*Sets 5-6 @ 75%

D.
Three sets of:
Pullups x 8 reps
Rest 30 seconds
Hip Extension x 8 reps
Rest 30 seconds
V-Ups x 30 seconds
Rest 30 seconds