Freedom WOD Classes

D.R.O.M.s

Cleans

3 x 10

Metcon:

3 Rounds for time:

20 Burpees

40 Box Jumps (24/20)

60 Lunges (30/leg)

Elite Competition Class

1. Snatch Technique
A. 5×5 Snatch Grip Sotts press from back rack
B. 5×3 Snatch Balance
C. 5×1 Hang Squat Snatch, >85%

2. Clean and Jerk Technique
A. 5×5 Clean Grip Sotts press from front rack
B. 5×3 Hang Squat Clean + Push Press, <75%
C. 5×1 Low Hang Squat Clean + Push Jerk, <85%

3. 12 Days of CrossFit
12 Rounds for time of:
1 Squat Snatch, 135/95
2 BJ, 30/24
3 Push Press, 135/95
4 TTB
5 Hang Power Cleans, 135/95
6 Strict HSPU
7 Front Squats, 135/95
8 GHDSU
9 KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls, 30/20
12 Cal Assault Bike