Freedom WOD Classes
D.R.O.M.s
Strength:
De-Load Week
Back Squat using 90% of your 1RM + 10lbs to calculate load
40% X 5
50% X 5
60% X 5
Metcon:
5 Rounds
400 m run
3 Power Cleans 155lbs
5 Front Squats 155lbs
M.E. Ring Dips or Push Ups
Rest 1:00 min
Elite Competition Class
1. Snatch
EMOMx12: 1 Squat Snatch
Mins 1-2-3 @ 75%
Mins 4-5-6 @ 80%
Mins 7-8-9 @ 85%
Min 10 @ 90%
Mins 11-12 @ 85%
2. Clean and Jerk
Work up to a heavy set of the following complex:
2 High Hang Squat Cleans + 1 Jerk
High Hang Cleans are from a vertical torso position and the bar at mid-thigh with knees bent
3. Strength 2
3×10 Back Squats
4. Gymnastics Conditioning
4 sets of 12-15 unbroken Kipping HSPU, rest as little as needed to get the next set, but you must get at least 12 reps.
5. Conditioning
3 RFT:
400m Run
21 Burpees