February 28, 2017 by thao

3/1/17

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Freedom WOD Classes

Warm Up:
3 Rounds
5 KB Deadlift
5 KB Swings
5 KB Goblet Squats

Movement of the Week:

3×8-10  of 90/90

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3×8-10 of Rear Fly

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Strength:

De-load Week
Strict Press
3×5 at 55%

Metcon:
3 Rounds
20 Deadlift 135/95
15 Hang Power Cleans 135/95
10 Jerks 135/95
Rest 2 minutes between rounds

Elite Competition Class

1. Power Clean & Power Jerk
60%/2
65%/2
70%/2

2. Clean Pull
(80%/3)3

3. Front Squat
(65%/3)3

4. Conditioning
EMOMx 16:
Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20″)
Minute 2: 15/12 Calorie Bike
Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups
Minute 4: 15/12 Calorie Row

 

3 Rounds
20 Deads 135/95
15 Power Cleans 135/95
10 Jerks 135/95
Rest 2 minutes between rounds

    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. 

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