Happy Holidays from the Knapp and Liquori Family!
Freedom WOD Classes
Warm Up: 5 Mins
5 Min Circuit For Quality:
7 Power Snatch
10 / Side Barbell Floor Sweeps
7 Push Ups
10 Banded Pass Throughs
Strength: 13 Mins
8 Minute “Pacing” EMOM:
Odd: 5 Snatches @72% – Perform 1 Rep Roughly Every 10 Seconds (No Tn’G)
Even: :45 T2B or Hardest Variation *aim for same # every round
*We are learning how to pace here
Mobility: 6 Mins
90 seconds / side LAX Roll Chest
90 seconds / side LAX Roll Traps
Metcon: 18 Min Cap
3 Rounds For Time:
15 Hang Snatches (95/65)
25 Push Ups
25 Sit Ups
75 DU (2:1 singles)
Elite Competition Class – From Monday
Strict Ring Muscle-ups
1 Attempt for Max Strict Ring Muscle-ups
Followed By…
30% – 40% – 50% Unbroken Kipping Ring Muscle-ups
200 Double Unders
50% – 40% – 30% Unbroken Kipping Ring Muscle-ups
Gymnastic Conditioning
4 Sets:
21/15 Calorie Ski Erg
12/9 Strict Ring Dips
9 Strict Handstand Push-ups
“12 Days of CrossFit”
For TIme:
1 Squat Snatch (155/105)
2 Hang Power Snatches (155/105)
3 Deadlifts (155/105)
4 Burpees
5 Toes to Bar
6 Box Jumps Overs (24″/20″)
7 Kipping Handstand Pushups
8 Goblet Reverse Lunges (70/53)
9 Kettlebell Swings (70/53)
10 GHD Sit-ups
11 Wallballs (30/20)
12 Calorie Assault Bike
Flow Goes: 1, 2-1, 3-2-1, 4-3-2-1….
Performance Power Train
Thursday, December, 27th, 2017
Preflight: Overload Bench with a slingshot today and then hit some intense snatch/pushup intervals. Try and get people to breathe deep during rest to get their heart rates back down.
JetFuel:
1 min Max reps burpees
-then
3x
:30 or max time handstand hold (whichever is shorter)
5 (each way) lateral Spiderman’s
Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Slingshot Bench
Max 1
1xAMRAP @80%
GainCity:
4x
12 Supine Ring Rows (scale to any form of ring row that is hard for 12 reps)
12 Barbell Curl → Press
Max Reps Bar or bench Dips (no rings)
Afterburner:
4 Rounds (2min on, 2min off)
3 Hang Power Snatch AHAP+Unbroken
6 Pushups
**Snatch needs to be heavy but unbroken**
**Scale pushups by elevating (no knees) then scale reps if needed**
