Fundraiser for Animal House Rescue October 13th at Wild Horizons Crossfit!

Freedom WOD Classes

Warm Up:
12-9-6
Barbell Tempo RDL (3 Sec down, 2 Sec Pause, 1 Sec up)
Barbell Push Press
KB Swings

Strength:
6 mins
3×3 Split Jerk Strict Press at 50,55,60% of Strict press 1RM https://www.catalystathletics.com/exercise/408/Press-In-Split/Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.

6 mins
3×3 Jerk Balance at 50,55,60% of Strict press 1 RM https://www.catalystathletics.com/exercise/193/Jerk-Balance/
Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.

Metcon: 25 mins
In Teams of Two Complete
5 Rounds of
4 Min AMRAP
10 Cal Row/Bike
8 Deadlift (135/95)
6 HSPU

1 Min rest between AMRAPS

Complete a full round then rest while your partner does the same, keep alternating until 4 mins expires. Only one person can work at a time.

Elite Competition Class

Pausing Split Jerk
5×1
5 seconds in dip, 5 seconds in catch.

Split Jerk
Heavy Set of 2

Deadlift 
3×3 @ 84%
3×2 @ 88%
3×1 @ 92%
Rest as needed between sets.

“Clothesline”
AMRAP 12:
2 Push Presses (135/95)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (135/95)
4 Toes to Bar
4 Box Jump Overs (24/20)
…
Up by (2’s) until finish

Odd-Object
For Time:
50 Manmakers (35’s/20’s)

Brother Bros Barbell Club

Wednesday (Session Two)
A.
In 17 minutes, establish a 1-RM Power Snatch

B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in the catch

*Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 92.5% of 1-RM Split Jerk

C.
In 12 minutes build to:
Deadlift x 2-3 reps @ 90% of 1-RM Deadlift

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 5 reps @ 60%

Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.

D.
Four sets of:
Hip Extension on GHD Machine x 6 reps
Prone Plank x 45 seconds
Rest 30 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

Performance Power Train

Wednesday, Sept 26th, 2018
Active Rest Day
NFT
4x
400m run
25 Russian Twists
-then…STRETCH!
-OR-
Humpday Pumpday
30min AMRAP:
10 Pushups
3 Sandbag Over shoulder
5 Sandbag Zercher Squats
50m Sandbag Carry
-Or-
30min AMRAP:
10 Pushups
3 Power Clean
5 Front Squats
50m Farmer Carry
**Barbells @bodyweight**