Bench and Snatch Strength In The Same Day!?!
Freedom WOD Classes
Warm Up: 5 Mins
10 /side Front and Lat Kicks
10 Snatch High Pull
30 Sec Plank Hold
10 High Hang Power Snatch
10 Push Up
Strength: 25 Mins
****Note: We have Bench Press and Snatch Today Due To The Holiday On Friday****
Bench Press **90% + 5 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% X 5+
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.
Snatch **90% + 5 LBS** of your 1RM to calculate load
65% X 5 *Full Sq Snatch reps from the ground not touch and go
75% X 5 *Full Sq Snatch reps from the ground not touch and go
85% X 5+ *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: 12 Min Cap
21/15/9
Snatch 115/75
Ring Dips
Can sub Barbell snatch with Alt DB Snatch 30/20/10
Functional Bodybuilding Class
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Olympic Lifting:
Warm Up: 10 Mins
Crossover Symmetry:
2 x 8 Reps each:
Reverse Flies
Y’s
Lat Press Down
90/90s
Then: 5 Min Split Jerk Practice
Strength: 18 Mins
2 x 10 Front Leg Elevated Strict Press
2 x 10 Split Jerk Earthquake Strict Press
2 x 6 Jerk Balance
Strength: 12 Mins
5 Min EMOM
1 Power Clean + 3 Split Jerks @50%
2 Min Rest
5 Min EMOM
1 Split Jerk from Rack – Build to 90+%
