Freedom WOD Classes

D.R.O.M.s

Strength:
De-load Week
Strict Press using 90% of your 1RM to calculate load
40% X 5
50% X 5
60% X 5

Metcon:
Tabbata 45 seconds on 15 sec rest
KB Swings 53/35
Double unders or Singles
Pull Ups
Burpees

Elite Competition Class

SESSION 1:
1. Snatch
EMOMx12:
Min 1: 30-40# under pr
Min 2: 25-35# under pr
Min 3: 20-30# under pr
Min 4: 15-25# under pr
Min 5: 10-20# under pr
Min 6: rest
Min 7: 30-40# under pr
Min 8: 25-35# under pr
Min 9: 20-30# under pr
Min 10: 15-25# under pr
Min 11: 10-20# under pr
Min 12: PR Attempt

2. Snatch Accessory Work
A. 3×2 Snatch Grip Dead at 100% of best snatch weight
B. 3×1 Snatch Grip Dead at 115% of best snatch weight
C. Work up to a 2 rep heavy Snatch grip Push Press from behind the neck.

SESSION 2
1. Conditioning
3 RFT:
21 Cal Row
15 Box Jumps, 24/20
9 Power Snatch, 115/80

2. Conditioning
2×1 min Assault bike, 3 min rest
2x:40 Assault bike, 2 min rest
2x:20 Assault bike, 1:20 rest