Our local NOCO Coffee Company will be around and sponsoring both events this weekend. Be sure to try some of this deliciousness shiz.

Happy Birthday to the Campain twins!! Expect a birthday workout on Monday after competition weekend.

Freedom WOD Classes

Warm Up:

1 Round
12 DB Cleans
15 Cal Row
1 Min Samson Walk

S&C EMOM: 12 Mins

8 Min EMOM (3 Rounds)
Min 1: 8-14 DB Power Cleans
Min 2: 10-20 Box Jumps (24/20)
Min 3: Rest

Mobility: 5 Mins

90 Sec / Side Quad Smash
90 Sec / Side Roll Lats

Metcon: 16.3 Open Workout

7 Min AMRAP
Rx
10 Power Snatch (75/55)
3 Bar MU

Scaled
10 Power Snatch (45/35)
5 Jumping Chest to Bar Pull Ups
*Scale to ring rows if you performed yesterdays wod*

Elite Competition Class – 12/22/17

1. Clean and Jerk
On the Minute x 12:
Odd Minutes – 5 Bar Muscle-Ups
Even Minutes – 1 Power Clean + 3 Front Squats + 1 Split Jerk

2. Front Squat
3 Sets of 7 Repetitions

3. Conditioning
5 Rounds:
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155/105)

4. Conditioning
On the 3:00 x 8 Rounds
15/12 Calorie Ski Erg
15/12 Calorie Row
15/12 Calorie Bike

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat + Jerk Dip

*Set 1 – 1 rep @ 65%
*Set 2 – 1 rep @ 70%
*Sets 3-4 – 1 rep @ 75%
*Sets 5-7 – 1 rep @ 80%
*Sets 8-9 – 1 rep @ 85%
*Set 10 – 1 rep @ 90%

C.
In 18 minutes, establish a 1-RM in this complex:
3 Front Squats + 1 Jerk

(3 Front Squats followed by 1 Jerk = 1 rep of this complex)

D.
Three sets of:
Bench Press x 8 reps
Rest 30 seconds
Prone Plank x 60 seconds
Rest 30 seconds

Build in weight as you go for the Bench Press.