Freedom WOD Classes
Warm Up:
Not For Time (10 Min)
200 M Run
20 PVC OHS
20 PVC Hang Cleans
200 M Run
Movement of the Week:
Accumulate 3 mins Per Leg Every Day
Couch Stretch
Strength:
“C3 Week”
Over Head Squats (Scale to Front Squats)
1 x 5 @ 75% + 5lbs
2 x 3 @ 85% + 5lbs
3 x 1 @ 95% + 5lbs
Metcon:
25 Back Squats 45/35
25 Front Squats
25 Overhead Squats
400 M Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400 M Run
25 Hang Power Clean
25 Hang Power Snatch
400 M Run
Elite Competition Class
1. Snatch Technique
A. 3×3 Snatch Balance, light
B. 3×3 Tall Snatch, light
2. Snatch
5×3 Hang Snatch at 65%
3. Back Squat
5 reps at 80%; single at 85%; 5 reps at 80%; single at 88%; 5 reps at 80%; single at 91%
4. Conditioning
3 Rounds:
21 Calorie Row
15 Bar Burpees
9 Squat Snatches, 135/95