Freedom WOD Classes
Warm Up:
3 Rounds
5 Hang Snatch With PVC Pipe or Unloaded Bar Bell
5 Burpee Broad Jumps
Movement of the Week:
2 Mins Per Arm
Shoulder Smash
Strength:
Snatch 1RM Max
Metcon:
200 M Run Or 25o M Row
10 Burpees
10 Squats
10 Rounds
Elite Competition Class
The next few weeks are high volume and mid-to-high intensity weightlifting, with some heavy pulls and squat waves. It’s likely to get a little spicy, but after this we will work through a classic “pre-competition” phase with lower volume and high intensity attempts.
1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Snatch Pull
(100%/3)4
3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1
4. Gymnastics Conditioning
6 strict Musle ups
12 strict c2b
18 strict pull ups
5. Conditioning
21-15-9:
Squat Cleans, 135/95
Ring Dips