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October 9, 2016 by thao

10/10/16

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2012 Halloween WODHalloween WOD of 2012

Freedom WOD Classes

Warm Up:
Not For Time (10 Min)
200 M Run
20 PVC OHS
20 PVC Hang Cleans
200 M Run

Movement of the Week:
Accumulate 3 mins Per Leg Every Day
Couch Stretch

Strength:
“C3 Week”
Over Head Squats (Scale to Front Squats)
1 x 5 @ 75% + 5lbs
2 x 3 @ 85% + 5lbs
3 x 1 @ 95% + 5lbs

Metcon:
25 Back Squats 45/35
25 Front Squats
25 Overhead Squats
400 M Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400 M Run
25 Hang Power Clean
25 Hang Power Snatch
400 M Run

Elite Competition Class

1. Snatch Technique
A.  3×3 Snatch Balance, light
B.  3×3 Tall Snatch, light

2. Snatch
5×3 Hang Snatch at 65%

3.  Back Squat
5 reps at 80%; single at 85%; 5 reps at 80%; single at 88%;  5 reps at 80%; single at 91%

4.  Conditioning
3 Rounds:
21 Calorie Row
15 Bar Burpees
9 Squat Snatches, 135/95

    EXPERIENCE CROSSFIT DNR

    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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