Today we will announce the winners of the Nutrition Challenge, Performance WOD, and Body Comp Measurements! So stay tuned to your local CFDNR FB page!

Freedom WOD Classes

Warm Up: 5 mins
3 Rounds w/ unloaded bar
5  Deadlift
5 High Hang Power Clean
5 Push Press

Mobilitly:
Perform between strength sets
Chest, Shoulder, Calves

Strength:
10 mins
3×3 Split Jerk Strict Press at 50% of Strict press 1RM
Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
10 mins
3×3 Jerk Balance at 50% of Strict press 1 RM
Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.

Metcon: 18 min cap
7 Rounds
7 Hang Power Cleans 75/55
5 Box Jumps 24/20
7 Shoulder to Overhead 75/55

Elite Competition Class
Deload Week
Back Squat – 15 Mins
5×2 Pausing Back Squats
(70%, 72%, 74%, 76%, 80%)

After each set, complete 40% Max Ring MU

Rest 2 Mins beteween sets

Conditioning – 20 Mins
AMRAP 8:
10 Toes to Bar
30 Double Unders

Rest 4:00

AMRAP 8:
Wallballs (30/20)
*15 Abmat sit-ups after each break