Freedom WOD Classes
Warm Up:
Stick game
Metcon:
250 m Row
Then
7 Min AMRAP Ladder
Deadlift 155/115
Burpee
Then
200 M sprint
Elite Competition Class
1. Snatch Speed Ladder
A. For time, with a 1 minute time cap.
1 squat snatch (125 / 85 lb.)
1 squat snatch (135 / 90 lb.)
1 squat snatch (140 / 95 lb.)
1 squat snatch (145 / 100 lb.)
1 squat snatch (155 / 105 lb.)
Rest 3-5 minutes
B. For time, with a 2 minute time cap.
1 squat snatch ( 145 / 100 lb.)
1 squat snatch (155 / 105 lb.)
1 squat snatch (165 / 115 lb.)
1 squat snatch (175 / 125 lb.)
1 squat snatch (185 / 135 lb.)
Rest 3-5 minutes
C. For time, with a 3 minute time cap.
1 squat snatch (165 / 115 lb.)
1 squat snatch (175 / 125 lb.)
1 squat snatch (185 / 135 lb.)
1 squat snatch (195 / 145 lb.)
1 squat snatch (205 / 155 lb.)
2. Overhead squat
3×3
3. Front Squat
3×3