Don’t forget to register for the in-house comp this Saturday!

CrossFit DNR In House Competition Registration

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds
20 Banded Pull Aparts
10 DB External Rotation
10 Banded Good Mornings
10 RDL

Strength: 15 mins
Tempo Strict Hand Stand Push Ups (kip up only as a last resort)
3×5 Tempo HSPU: 3-2-1-0
3 sec down, 2 at the bottom, 1 sec Up, 0 at the bottom

Work with pad/plate under head or off a box if needed. Kick ups on wall with 3 sec negative then re-kick back up is also an option.

Metcon:
Tabata “Diane” 20/10 Rotating for 8 mins
Deadlift 225/155
Hand Stand Push Ups

Olympic Weightlifting Class

Warm Up:
10 Wall Therapy OH Squats w/ 2 sec pause
15 Pull Aparts
10 Snatch High Pulls
10 Hang Power Snatch

10 Min Strength EMOM:
3 Power Snatch (not touch n’ go)
Build to 80%

Every 2:00 x 5 Rounds
5 High Hang Squat Snatch

Strength:
3 x Superset
5 Overhead Squat 75-80%
5 Box Jumps (as high as possible)

3 x 5
Sotts Press OR Back Rack Push Press