Freedom WOD Classes

D.R.O.M.s

Strength:

Bench Press using 90% of your 1RM + 10lbs to calculate load
65% X 5
75% X 5
85% X 5+

Metcon:
4 Min AMRAP
5 Toe to Bars
10 Box Jumps
20 Double Unders (3:1)

Then Immediately for time:

20 Toe to Bars
40 Box Jumps
100 Double Unders (3:1)

Elite Competition Class

1. Snatch
A. Work up to a heavy single Squat Snatch from the high hang – pockets.
B. Work up to a heavy single Squat Snatch from the hang – mid thigh
C. Work up to a heavy single Squat Snatch from the low hang – just below knees
D. Work up to a heavy complex of Squat Snatch + 2 Overhead Squats

2. Gymnastics Conditioning
2 rounds of:
20 C2B Pull ups
rest :20 seconds
10 C2B Pull ups
rest :20 seconds
20 Overhead Squats, 115/80
rest :20 seconds
10 Overhead Squats, 115/80
rest 3 minutes between rounds.

3. Conditioning
AMRAP 15:
5 Power Snatch, 135/95
10 TTB
15 Box Jump Overs, 24/20

4. Accessory Work
Cross Over Symmetry IronScap Protocol