March 30, 2017 by thao

3/31/17

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Freedom WOD Classes

Warm Up:
Med Ball Warm Up

Movement of the Week:
Calf Smash

Strength:
Clean
5×1 at 95% no pause

Front Squat
5×1 at 95% no pause

Metcon:
Curtis P = Power Clean + lunge on each leg + shoulder press = 1 RepHowever today we will be doing the Curtis P WITH OUT the shoulder press

In Team Of 3
20 Min AMRAP Ladder

2 Cal Row
1 Bench Press 135/95
1 Curtis Ps With out the Shoulder Press 95/55  https://www.google.com/#q=curtis+ps

4 Cal Row
2 Bench Press 135/95
2 Curtis Ps With out the Shoulder Press 95/55

6 Cal Row
3 Bench Press 135/95
3 Curtis Ps With out the Shoulder Press 95/55

8 Cal Row
4 Bench Press 135/9
4 Curtis Ps With out the Shoulder Press 95/55

10 Cal Row
5 Bench Press 135/95
5 Curtis Ps With out the Shoulder Press 95/55

12 Cal Row
6 Bench Press 135/95
6 Curtis Ps With out the Shoulder Press 95/55

14 Cal Row
7 Bench Press 135/95
7 Curtis Ps With out the Shoulder Press 95/55

https://www.google.com/#q=curtis+ps

Athlete A will start at the Rowing station.  Athlete B will start at the Bench Press station.  Athlete C will begin at the Curits P station.  3,2,1 go…each athlete must complete 1 reps or 2 Cal row of that particular movement.  Once they have all completed 1 reps they each rotate one station where they begin to perform 1 reps or 2 Cal row of that movement.  After they’ve done 1 reps or 2 Cal row they rotate one more time and perform 1 reps or 2 Cal row at the 3rd station.  At this point they are back where they began.  This is the start of round 2 reps or 4 Cal row.  They will repeat the process until Time runs out.

Elite Competition Class

1. Snatch
60%/3
65%/3
70%/3
(75%/3)3

2. Clean & Jerk
60%/3
65%/3
70%/3
(75%/3)3

3. Back Squat
(80%/4)3

4. Gymnastics Conditioning
6 Strict Deficit HSPU
1:00 rest
5 Strict Deficit HSPU
:45 rest
4 Strict Deficit HSPU
:30 rest
3 Strict Deficit HSPU
:15 rest
3 Strict Deficit HSPU

5. Conditioning
“Nasty Girl”
3 Rounds
50 Squats
7 Muscle Ups
10 Hang Power Cleans 135/95

OR

“Amanda”
9-7-5
Muscle-ups
Snatches 135/95LBS

    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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