If it doesn’t challenge you, It wont change you!
Welcome to the 4th week of the squat everyday program! As we move closer to the 2016 CrossFit Opens, we will be working on gymnastic skilled movements ie, burpees, handstand push ups, dips, pull ups, MU, Toe-2-Bar.
Freedom WOD Classes
Warm Up:
EMOM for 5 mins
10 Burpees beginner/intermediate
15 Burpees intermediate/advanced
Strength:
Week 3 of squatting everyday
20 mins to perform:
Bar x10
35% x10
45% x5
55% x5
65% x3
75% x3
85% X3
95% X1
Work up to a 1RM.
Metcon:
14.2 CF Opens WOD
Every 3 min for as long as possible
From 0:00-3:00
2 Rounds
10 OHS 95/65
10 Chest-2-Bar Pull Ups
From 3:00-6:00
2 Rounds
12 OHS
12 C-2-B Pull Ups
From 6:00-9:00
2 Rounds
14 OHS
14 C-2-B Pull Ups
Ect, Following same pattern.
Do not begin next 3 min segment untill previous 3 min segment has ended.
You may only move to the next 3 mins if you have completed 2 rounds in the 3 mins
Final score is total number of completed reps.
Elite Competition Class
1. Conditioning
For time:
30 Snatches, 135/95
30 Clean and Jerks, 135/95
30 Thrusters, 135/95
2. Conditioning
6 RFT:
12 OHS, 95/65
12 TTB
Rest 2 minutes between rounds