Coach David says to sign up for the CrossFit Open or else…..

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds
10 Banded Pull Aparts
10 Banded “Y’s”
10 DB External Rotation
10 Push Ups
10 Push Press
1 Min of Double Under Practice

Mobility: 10 mins
Athlete Choice
Roll out quads, glutes, hamstrings, calfs, chest, shoulder, t-spine ect

Strength: 5 mins
5 Min EMOM
3-7 Walk Walks on the min (Add 1-2 More Rep To Min 4 & 5 From Last Week)

Just like in the open the standard is to walk your hands up t0 roughly 10 inches from the wall. Scaled athletes are to take at least two steps up the wall and two steps with your hands moving towards the wall. If needed athletes can also do “box walks” Knees or toes on the box start in a plank position walking your chest to the box moving into a pike position and back to plank for a rep.

Metcon: 14 min cap
7 Rounds
7 Dips
7 Push Press 115/75
35 Double Unders/DU Attempts or 50 Single Unders

Olympic Weightlifting Class

Warm Up: 12 Mins
2 Rounds:
15 Pull Aparts
10 Pass Throughs
10 Burpees
8 Wall Glides
Then 3:00 PVC Split Jerk

Technique: 15 Mins
3 x 8 Jerk Balance – Video
3 x 8 Pressing Split Jerk – Video – first drill

Strength: 18 Mins
Split Jerk from Rack:
4 x 5 – Moderate load

3-3-2-2-1-1 (Power or Squat) Clean & Split Jerks
*Build to heavy – no misses. Reps do not need to be unbroken