December 15, 2014 by thao

12/15/2014

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Freedom WOD Classes
D.R.O.M.s
 
Front Squats out of the hole
3 x 5
 
Rowing Sprints
500 M
Rest 2 Mins
250 M
Rest 2 Mins
150 M
 
Metcon:
2 Rounds for time:
30 TTB
20 Deadlift (225/155)
10 Wall Walks
 
Elite Competition Class
1. 10 Min AMRAP
3-6-9….of
Thrusters (95/65)
C2B Pull ups
 
2. Snatch
A. Power Snatch + Snatch Balance @50%, 55%, 65%, 70%
B. Squat Snatch @ 75%, 80%, 85%, 90%, 95%, 85%, 80%, 75%, 70%
 
3. Clean and Jerk
A. Squat Clean + Front Squat + Push Jerk + Split Jerk @ 45%, 50%, 55%, 60%, 65%
B. Clean and Jerk @ 70%, 75%, 80%, 85%, 90%, 95%, 85%, 80%, 75%
 
4. Front Squat
3 x 2

 

 

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