October 29, 2017 by thao



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We have some bittersweet news. Danny will no longer be coaching at DNR, however he is opening a CrossFit gym in Greeley, Performance Curve CrossFit. PCCf has come along fast and classes open up tomorrow. We wish Danny and PCCF the best and to help give him a great start please go to his FB page a leave a review.

Freedom WOD Classe:

Warm Up: 10 min
200 M Row
20 Hang Snatch unloaded bar
20 OHS unloaded bar
200 M Row

8 mins
Snatch (this is ran as a group with the coaching leading the count)
3×4 at 70% With a 3 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Back Squat (Mobility between sets)
3×3 at 70% With a 3 sec pause in the bottom position of each rep

“Hallows eve” 15 min cap
3 Rounds
10 Squat Snatch 115/75
30 Unbroken Double Unders 2:1 singles
17 Burpees


Elite Competition Class

1)Overhead Squat + Snatch Balance
Build to a Heavy Complex:
1 Overhead Squat + 1 Snatch Balance

2)Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 77%
Minute 2 – 2 Reps @ 82%
Minute 3 – 1 Rep @ 87%
Minute 4 – Rest

3)Pausing Snatch Deadlift
5 x 2 @ 100%
2 Second pause just below knee

4)Back Squat
2 Rounds:
7 Reps @ 76%
5 Reps @ 80%
3 Reps @ 84%
Rest 2:00 between each set of squats

5)Ring Muscle-Ups
3 Rounds:
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups
15% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

3 Rounds:
30 Hang Power Cleans (115/80)
30 Wallballs (30/20)
30 Calorie Row


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