Freedom WOD Classes

Movement of the Week:
Accumulate 5 mins Every Day
Middle Splits / Pancake

Warm Up:
3 Rounds not for time but have 15 mins to complete
4 KB Turkish Get up
6 KB Snatch
10 Sec L Sit Hold

Strength:
“B3 Week”
EMOM for 5 Mins
Perform 10 Dips

Metcon:
15.2 ish NOTE: If you do not make it passed the 6:00 segment then it turns into a 12 min AMRAP ladder.
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 Snatch 95/65 (Scaled reps 6)
10 Pull Ups (Scaled reps 6)
From 3:00-6:00
2 rounds of:
12 Snatch 95/65 (Scaled reps 8)
12 Pull Ups (Scaled reps 8)
From 6:00-9:00
2 rounds of:
14 Snatch 95/65 (Scaled reps 10)
14 Pull Ups (Scaled reps 10)
Ext, Following same pattern until you fail to complete both rounds.

This workout begins as a standard 3-minute couplet of 2 rounds of 10 snatch and 10 pull-ups (6 of each for scaled). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 snatch and 12 pull-ups (8 of each for scaled). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap

Elite Competition Class

1.  Snatch
A.  Doubles at 60, 70, 75 and 80%
B.  Single at 85%, then build to a heavy for the day (NOT max)

2.  Clean and Jerk
A.  Doubles at 60, 70, 75 and 80%
B.  Single at 85%, then build to a heavy for the day (NOT max)

3.  Back Squat
A.  4 reps at 79%
B.  1 rep at 84%
C.  4 reps at 79%
D.  1 rep at 87%
E.  4 reps at 79%
F.  1 rep at 90%

4.  Condtioning
30 CTB PU
400 Meter Run
15 Squat Cleans (135/95)
800 Meter Run
15 Squat Cleans (135/95)
400m Run
30 CTB PU