October 24, 2017 by thao

10/25/17

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Freedom WOD Classes

Warm Up: 5 mins
Treat this as a warm up
To the “Ghostbusters” theme song
Every time you hear the word Ghostbusters you must perform:
3 Wall Balls 20/14

Strength:
8 mins
3×4 Split Jerk Strict Press at 60% of Strict press 1RM

8 mins
3×4 Jerk Balance at 60% of Jerk 1 RM

Metcon:
“Slimer”
25 Min AMRAP
5 Anchor Point T-2-B (use a KB to anchor off of)
10 Floor Press 135/95 (scaled 95/65)
15 Double Unders or 30 singles

Elite Competition Class
Barbell Cycling – 10 Mins – Use Percentages
For Time:
10 Power Snatches (155/105) 55%
8 Power Snatches (185/135) 65%
6 Power Snatches (205/145) 75%
4 Power Snatches (225/155) 80%
2 Power Snatches (245/165) 85%

Push Press – 11 Mins
Heavy 5
Heavy 4
Heavy 3
Heavy 2
Heavy 1
Rest 2 mins between sets

Conditioning – 12 Mins
On the 3:00 x 4 Rounds
20/15 Calorie Row
15 Barbell Facing Burpees
Max Push Presses (175/115) in time remaining
No rest between rounds

Gymnastics – 15 Mins
5 Sets:
7 Toes to Bar + 6 Chest to Bar Pull-ups + 5 Bar Muscle-Ups
Each Round Should Take 1 min or less
Rest 2 Mins between Sets

    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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