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Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds
200 m Run
2 Snatch complex (Sq Snatch + Low Hang Sq Snatch + Mid Hang Sq Snatch_
8 Air Squats with a 3 sec pause at the bottom
Strength: 20
10 Mins
3 Position Snatch (Squat Snatch + Low Hang Sq Snatch + Mid Hang Sq Snatch = 1 rep)
3×3 at 65, 70 & 70%
60 sec rest between sets
https://www.catalystathletics.com/exercise/65/3-Position-Snatch/
10 Mins
Tempo Back Squat 3-0-1-0
3×5 at 60%
60 sec rest between sets
- 3-0-1-0
- The first number (3) is the eccentric, or lowering, component of the lift.
- The second number (0) denotes any pause at the bottom.
- The third number (1) is the concentric, or lifting, component.
- Finally, the fourth number (0) denotes any pause at the top.
Metcon: 15 Min Cap
3 Rounds
4 Minutes to complete:
10 DB Snatch 53/35
200 M Run
10 DB Snatch 53/35
Max Burpee Box Jump Over
Rest 1 min
4 Minutes to complete 10 DB snatch, 200 m run, 10 DB snatch, then with the remanning time accumulate as many Burpees as possible. Score is number of BBJO each round.
