Crunch Time…. We have until 12/17 to get those presents in for Rocky Mountain Kids. 

Freedom WOD Classes

Warm Up: 5 mins
High Knees down and back (long side / east to west)
Butt Kicks down and back
Samson Stretch down and back
Then
2 Rounds
10 Double Unders or attempts
5 High Hang Squat Clean

Strength: 
Clean (this is ran as a group with the coaching leading the count)
3×3 at 80% With a 2 sec pause at the top of the “Lift off” or right above the knees

Front Squat (Mobility between sets)
3×3 at 80% With a 2 sec pause in the bottom position of each rep

Metcon: 20
In teams of Two
4 Rounds
4 min AMRAP
250 M Row
100 Double Unders
Max DB Snatch with remaining time 50/35
Rest 1 mins and repeat

Only One person can work at a time. Split the work as you wish.

Elite Competition Class

1. Deficit Handstand Push-ups
4 Rounds:
:30s Strict Deficit Handstand Push-ups (5″/3″)
Rest :30s
:30s Max Kipping Deficit Handstand Push-ups (5″/3″)
Rest 1:30 between rounds.

2. Power Snatch
3 Rounds:
AMRAP :15s @ 155/105
Rest :45s
AMRAP :30s @ 185/135
Rest Rest 1:30
AMRAP :45 @ 205/145
Rest 2:15 between rounds

3. Conditioning
For Time:
55 Barbell-Facing Burpees
55 Chest to Bar Pull-Ups
55 Calorie Row
55 Handstand Push-ups

4. Midline
Not for Time:
30 GHD Sit-Ups, 60 Hip Extensions, 90 Double Unders
25 GHD Sit-Ups, 50 Hip Extensions, 75 Double Unders
20 GHD Sit-Ups, 40 Hip Extensions, 60 Double Unders
15 GHD Sit-Ups, 20 Hip Extensions, 40 Double Unders

Brother Bro’s Barbell Club:

Friday (Session Three)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every minute, on the minute for 8 minutes (8 sets):
Snatch Grip Power Jerk + Overhead Squat x 1 rep

Build over the course of the 8 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 94%
*Set 7 – 1 rep @ 98%
*Sets 8-10 – 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
In 20 minutes, build to a 1-RM Back Squat

D.
Four sets of:
Supinated Grip Strict Pull-Ups x 3 reps
Rest 30 seconds
Glute Ham Raises x 6 reps
Rest 30 seconds
L-Sit x 20 seconds
Rest 60 seconds