Freedom WOD Classes
Warm Up: 10 Mins
2 Mins DU Practice
2 RD
10 Snatch Deadlifts
10 Snatch Deadlift Highpulls
10 Muscle Snatchs
10 Snatch Grip Back Rack Press
10 Overhead Squat
Week 7: Functional Overload
Week 7: Functional Overload
Strength: 15-20 Mins
Snatch using 90% + 5Lbs of your 1RM to calculate load
75% X 5 *Full Sq Snatch reps from the ground not touch and go
85% X 3 *Full Sq Snatch reps from the ground not touch and go
85% X 1+ = Hang Power Snatch
When you see 5+, 3+, or 1+, that means you
do the max reps you can manage with that weight,
with the goal of setting a rep record in each workout.
Metcon: 15 Min Hard Cap
“That’s Assault Brotha”
For Time
100 DU or 200 Singles
30 Power Snatch 135/95 or 70%
30 Box Jumps 24/20
30 HSPU
100 DU or 200 Singles
*This is a 15 Min Hard CAP
Functional Bodybuilding Class
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min
