January 7, 2015 by thao

1/7/2014

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Freedom WOD Classes

D.R.O.M.s

Cleans

3 x 10

Metcon:

3 Rounds for time:

20 Burpees

40 Box Jumps (24/20)

60 Lunges (30/leg)

Elite Competition Class

1. Snatch Technique
A. 5×5 Snatch Grip Sotts press from back rack
B. 5×3 Snatch Balance
C. 5×1 Hang Squat Snatch, >85%

2. Clean and Jerk Technique
A. 5×5 Clean Grip Sotts press from front rack
B. 5×3 Hang Squat Clean + Push Press, <75%
C. 5×1 Low Hang Squat Clean + Push Jerk, <85%

3. 12 Days of CrossFit
12 Rounds for time of:
1 Squat Snatch, 135/95
2 BJ, 30/24
3 Push Press, 135/95
4 TTB
5 Hang Power Cleans, 135/95
6 Strict HSPU
7 Front Squats, 135/95
8 GHDSU
9 KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls, 30/20
12 Cal Assault Bike

    ONE WEEK FREE TRIAL

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    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

      Still Have A Question?

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