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Freedom WOD Classes

Warm Up: 10 Mins
Empty Barbell for 2 rounds
10 Deadlifts
10 Jefferson Curls
10 Clean High Pulls
10 Squat Cleans
10 Good Mornings

Week 11: Over Load
Strength: 15-20 Mins
Clean and Jerk using 90% of your 1RM to calculate load
70% X 3 *Full Sq CL&J reps from the ground not touch and go
80% X 3 *Full Sq CL&J reps from the ground not touch and go
85% X 3+ = Hang Power Cleans & Jerk

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
“King Kong’s Cousin”
4 Rounds (12 min cap)
3 Deadlift (275/195) or 70% 1rm
4 Muscle Ups (scale: 8 pull ups)
5 Squat Cleans (185/125) or 70% 1 rm
6 HSPU

* Pick hardest variation of movements, but still be able to finish
* Set up Squat Clean weight with clips,
then have 45# (men) and 35# (women), or whatever weight needed
to add on outside of clips for DL weight then remove for cleans

Functional Bodybuilding Class