Keep the FITAID selfies coming!!!! A new set of bumper plates sounds pretty good!
Freedom WOD Classes
Farmers and Lumber Jacks
Strength:
15 min EMOM increasing in weight
1 Power Snatch + 1 Squat Snatch + 1 OHS
Metcon:
“Cindy” 20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Elite Competition Class
1. Squat, Climbing
a. Back Squat – 5-3-3-1
b. Front Squat – 5-3-3-1
2. Conditioning:
2015 CrossFit Games 21-15-9 Complex: 14 min Cap
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
3. Rowing
4 Rounds of:
Sprint 30/25 Cals
Rest 90 Sec between Rounds