Yoga is this Saturday from 12:00-1:00 see you there..

Freedom WOD Classes

Warm Up:
5 Completes
Deadlift + Hang Clean + Strict Press + Push Press + Push Jerk

Movement of the Week:
5 Mins to
Accumulate As Much Time In The Bottom Of You Air Squats

Strength:

Jerk
85% x 3
90% 2×1

Strict Press
75% 1×5
85% 2×3
95% 2×1

Metcon:
CF Opens 13.2
10 Min AMRAP
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20

The goal here is to achieve as many reps as possible in 10 mins. In order to do that you need to stay on your bar for all the reps. So no Ghost riding, control your weight do not let it control you

Elite Competition Class

1. Clean & Jerk
60%/2+1
65%/2+1
70%/2+1
75%/2+1
(80%/2+1)4

2. Clean Pull
(105%/3)3
(110%/2)3

3. Front Squat
80%/3
85%/1
80%/3
87%/1
80%/3
90%/1

4. Conditioning
7RFT:
9 Power Snatch (95/65#)
15 Wallballs (20/14#)
21 Double-unders