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Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
600 Bike /250 Row
5 Hang Power Snatch
Walking Lunges N-S
Then
Coach Led Snatch Bar path warm up drill
Strength:
Every 90 seconds, for 9 minutes (6 sets):
Snatch
*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 95%
*Set 6 = 2 reps @ 90%
8 Mins
Tempo Back Squat 2-0-X-0
3×5 at 70%
60 sec rest between sets
- 2-0-1-0
- The first number (2) is the eccentric, or lowering, component of the lift.
- The second number (0) denotes any pause at the bottom.
- The third number (X) is the concentric, or lifting, component. (X=Explode Up)
- Finally, the fourth number (0) denotes any pause at the top.
Metcon: 15 Min Cap
5 Rounds for Time
16 Alt DB Snatches 75/50 (scale 50/35)
16 Alt DB Lunges 75/50 (scale 50/35)
20/16 Cal Bike or Row
