How Strong? To Strong!!!

Freedom WOD Classes

Warm Up:
Plate Warm Up

Movement of the Week:
Accumulate 3 mins Per Leg Every Day
Couch Stretch

Strength:
“C3 Week”
Jerk
1 x 5 @ 75% + 5lbs
2 x 3 @ 85% + 5lbs
3 x 1 @ 95% + 5lbs

Metcon:
3 Rounds
1 min ME at each station
Row For Cals
Power Cleans 75/55
Thrusters  75/55

1 Min Rest

Elite Competition Class

1.  Hang Squat Clean
5×3 reps at 65%

2.  Front Squat
Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at 80%/3; Single at 90%

3.  Conditioning
800 Meter Run
25 Deadlifts
25 Box Jumps, 24/20
600 Meter Run
20 Deads
20 Box Jumps, 24/20
400 Meter Run
15 Deadlifts
15 Box Jumps, 24/20
200 Meter Run
10 Deads
10 Box Jumps, 24/20
RX – 225/155