Crunch Time…. We have until Saturday 12/15 to get those presents in for Rocky Mountain Kids. 

Freedom WOD Classes

Warm Up:
3 Rounds
150 M Row or Bike or Ski ERG
8 KB Swings
8 KB Goblet Squats
10 Banded Pass Throughs

Strength:
Every 90 seconds, for 9 minutes (6 sets):
Clean and Jerk

*Set 1 = 2 reps @ 80%
*Set 2 = 2 reps @ 85%
*Set 3 = 2 reps @ 90%
*Set 4 = 1 rep @ 95%
*Set 5 = 1 rep @ 100%
*Set 6 = 1 reps @ 100%

8 Mins
Tempo Front Squat 2-0-X-0
3×5 at 80%
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: 13 Min Cap
5 Rounds 13 min Cap
5 BBJO’s
10 Ring Rows
20 Russian KB Swings 70/53

Elite Competition Class

“Joker”
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

Gymnastic Conditioning
5 Rounds:
5 Bar Muscle-ups
7 Dumbbell Hang Clean and Jerk, Each Side (50/35)
9 Dumbbell Overhead Squats, Each Side (50/35)

Squat Clean + Handstand Walk 
10 Squat Cleans (60%) + 20′ Handstand Walk
8 Squat Cleans (68%) + 40′ Handstand Walk
6 Squat Cleans (75%) + 60′ Handstand Walk
4 Squat Cleans (83%) + 80′ Handstand Walk
2 Squat Cleans (90%) + 100′ Handstand Walk

Body Armor
4×7: Weighted Strict Ring Dips
3×7: Pausing Kettlebell Waiter Squats (Each Side)
2×50: GHD Sit-Ups

Brother Bros Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps

Build over the course of the 4 sets.

B.
Every 90 seconds, for 10:30 (7 sets):
Snatch x 1 rep @ 83-86%

Focus on consistency today. Make every rep as sharp as possible.

C.
Every 90 seconds, for 12 minutes (8 sets):
Clean + Front Squat + Jerk x 1 rep @ 80-83%

Focus on consistency today. Make every rep as sharp as possible.

D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat

*Set 1 = 1 rep @ 90%
*Set 2 = 2 reps @ 85%
*Set 3 = 1 rep @ 90-95%
*Set 4 = 2 reps @ 90%
*Set 5 = 1 rep @ 95%
*Set 6 = 2 reps @ 90%

E.
In 10 minutes, build to a 3-RM Push Press

Performance Power Train

Friday, DEC 14th, 2018
Pre-Flight: standard issue leg day

Jet Fuel:
500m row
Fast feet drills https://youtu.be/mX00T4uuPtI
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 2 Position Deadlift, Front Squat
2 Position Deadlift https://youtu.be/hckzt5B8qLk
10×3 @45%

Front Squat
7×2 @60%

GainCity:
-SIngle arm rdl https://youtu.be/ooA4mOgdbCQ
4×12 each

-Seated box jumps
5×5 max height
**start seated, jump as high as possible in one motion**

Afterburner (optional): 
10x
10 Cal Row
10 Air Squats