Freedom WOD Classes

Warm Up:
Med Ball Warm Up

Movement of the Week:
Calf Smash

Strength:
Clean
5×1 at 95% no pause

Front Squat
5×1 at 95% no pause

Metcon:
Curtis P = Power Clean + lunge on each leg + shoulder press = 1 RepHowever today we will be doing the Curtis P WITH OUT the shoulder press

In Team Of 3
20 Min AMRAP Ladder

2 Cal Row
1 Bench Press 135/95
1 Curtis Ps With out the Shoulder Press 95/55  https://www.google.com/#q=curtis+ps

4 Cal Row
2 Bench Press 135/95
2 Curtis Ps With out the Shoulder Press 95/55

6 Cal Row
3 Bench Press 135/95
3 Curtis Ps With out the Shoulder Press 95/55

8 Cal Row
4 Bench Press 135/9
4 Curtis Ps With out the Shoulder Press 95/55

10 Cal Row
5 Bench Press 135/95
5 Curtis Ps With out the Shoulder Press 95/55

12 Cal Row
6 Bench Press 135/95
6 Curtis Ps With out the Shoulder Press 95/55

14 Cal Row
7 Bench Press 135/95
7 Curtis Ps With out the Shoulder Press 95/55

https://www.google.com/#q=curtis+ps

Athlete A will start at the Rowing station.  Athlete B will start at the Bench Press station.  Athlete C will begin at the Curits P station.  3,2,1 go…each athlete must complete 1 reps or 2 Cal row of that particular movement.  Once they have all completed 1 reps they each rotate one station where they begin to perform 1 reps or 2 Cal row of that movement.  After they’ve done 1 reps or 2 Cal row they rotate one more time and perform 1 reps or 2 Cal row at the 3rd station.  At this point they are back where they began.  This is the start of round 2 reps or 4 Cal row.  They will repeat the process until Time runs out.

Elite Competition Class

1. Snatch
60%/3
65%/3
70%/3
(75%/3)3

2. Clean & Jerk
60%/3
65%/3
70%/3
(75%/3)3

3. Back Squat
(80%/4)3

4. Gymnastics Conditioning
6 Strict Deficit HSPU
1:00 rest
5 Strict Deficit HSPU
:45 rest
4 Strict Deficit HSPU
:30 rest
3 Strict Deficit HSPU
:15 rest
3 Strict Deficit HSPU

5. Conditioning
“Nasty Girl”
3 Rounds
50 Squats
7 Muscle Ups
10 Hang Power Cleans 135/95

OR

“Amanda”
9-7-5
Muscle-ups
Snatches 135/95LBS