This weeks focus is Olympic Lifting. We will segment the movements starting from the ground up.
The mind set this week needs to be
“Precision beats power, and timing beats speed”
We will be more powerful if we are precise and faster if our timing is perfect!
Freedom WOD Classes
Warm Up:
Strength:
EMOM for 5 mins
10 Burpees beginner/intermediate
15 Burpees intermediate/advanced
Skills:
20 mins of Squat Clean technique
Metcon:
“UNITED IN ORANGE”
4 min = 4 quarters of football on 2/7/2016
0:00 – 4:00 min AMRAP
2 Lateral Bar Burpees
7 Squat Cleans 115/85
4:00 – 6:00 min
81 (Owen Daniels) Double Unders
Broncos have won their 8th AFC Championships by beating by a score of Patriots 20 to 18
6:00 – 14:00 min AMRAP
20 Push Ups
18 Hang Cleans 65/45
14:00 – 16:00 min
58 (Von Miller) Sit Ups
Elite Competition Class
This week we are going to be working move Olympic Technique. Come prepared and be ready to work from the min class starts to the end of the session!
1. Conditioning
50 Box Jumps, 24/20
50 Jumping Pull-Ups
50 Kettlebell Swings, 35/25
50 Walking Lunge Steps
50 Toes to Bar
50 Push Press, 45/35
50 Hip Extensions
50 Wallballs, 20/14
50 Burpees
50 Double Unders
2. Snatch Complex
5 sets of: Power Snatch + OHS + Hang Squat Snatch, climbing
3. Gymnastics Pulling
5 sets of 12 unbroken C2B Pull ups