November 2, 2017 by thao

11/3/17

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Please note: Saturday Open Gym and team wod will be at 9:00-10:00am. This will be the only time the gym will be open this Saturday.

Freedom WOD Classe:

Warm Up:
3 Rounds
10 Hang Power Cleans
5 Clapping Push Ups

Strength:
8 mins
Clean (this is ran as a group with the coaching leading the count)
3×4 at 70% With a 3 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Front Squat (Mobility between sets)
3×3 at 70% With a 3 sec pause in the bottom position of each rep

Metcon:
16 Min AMRAP Teams of 2
10 Bench Press (135/95)
10 Power Cleans (135/95)
Partner 1 goes though the round then Partner 2 follows

Elite Competition Class

1)Deficit Handstand Pushups
Build to a Max Deficit:
2 Strict Deficit Parallete HSPU
3 Kipping Parallete HSPU
*Start by stacking plates and reduce

2)Clean and Jerk
On the Minute x 9 (3 Rounds)
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%
Rest 2:00
On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
84 – 86 – 88%

3)Front Squat
6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%

4)Conditioning
3 Rounds:
18 Calorie Assault Bike
15 Calorie Row
12 Burpee Box Jump Overs (30/24)
9 Double Kettlebell Deadlifts (150/100)
Rest 3:00 between rounds

5)Odd Object Conditioning
6 Rounds:
100 Meter Sled Drag (Bodyweight)
Rest 1:00 between sets

 

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