Welcome to the final week of the CrossFit Opens! Now that everyone is back in town and Spring break is over, we are looking to finish strong on Saturday Night Lights with multiple prizes from our sponsors so be sure to come in and cheer on your fellow Hooligans!

Freedom WOD Class

Warm Up: 8 Mins

10 Ring Rows
10 Power Snatch w/ unloaded BB
10 OHS5 Burpee Broad Jumps
1 Min Samson Stretch

Mobility: 12 Mins

Roll Hamstrings with BB 2 Min / Side OR Stretch
Lax Roll Lats 90 Sec / Side
Lax Roll T-Spine 3 Mins

Technique: 5 Mins

Snatch Barpath

Workout: 15 Mins

4 Rounds of 3 Min AMRAP
3 Snatch 135/95 (power or squat)
5 C2B PU
7 Box Jumps

*Rest 1 minute between rounds

Elite Competition Class – 3/12/18

1. Squat Snatch
7 Sets, Every 2 Minutes:
Snatch Pull
Low Hang Snatch (mid-shin, but not touching floor)
Hang Squat Snatch (knee)

2. Snatch Deadlift from Riser (2″)
5 x 3 @ 90%
Take 3 seconds to move from floor to knee level.

3. Back Squat
2 Rounds:
8 Reps @ 72%
rest 1 minute
6 Reps @ 77%
rest 1 minute
4 Reps @ 82%
rest 3 minutes

4. Conditioning
4 Rounds of 2:00 on, 2:00 Off:
15 Chest to Bar Pull-ups
15 Wallballs (30/20)
Max Calorie Assault Bike in time remaining

Score is Total Calories 

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 3 reps

Build over the course of the 4 sets.

(Use this as a warmup and to practice keeping your elbows high as long as possible.)

B.
Every 2 minutes, for 22 minutes (11 sets):
Clean Low Pull + Clean

*Sets 1-3 – 2 reps @ 75% of 1-RM Clean
*Sets 4-6 – 2 reps @ 80% of 1-RM Clean
*Sets 7-9 – 2 reps @ 85% of 1-RM Clean
*Sets 10-11 – 1 rep @ 90% of 1-RM Clean

(Perform a Clean Low Pull, then, perform a Clean)

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 4 reps

*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%

D.
Four sets of:
Behind The Neck Push Press x 6 reps
Rest 30 seconds
Glute Ham Raise x 6-8 reps
Rest 30 seconds

Build over the course of the 4 sets.