October 5, 2015 by thao



CFDNR 2nd Halloween WOD

Freedom WOD Classes

Burpees to Lady Gaga’s The Edge of Glory, Key word EDGE

6 min EMOM
Back Squat at 90% of 1RM x 1 reps

Snatch Pull using % of snatch 1RM
90% x 5
100% x 3
110% x 1

Sq Snatch
80% x 1
85% x 1
90% x 1

3 rounds with a 12 min cap
10 Hang Power Snatch 95/65
20 Push Ups
30 Air Squats
400 M Run

Elite Competition Class

1. Snatch
3×1 Squat Snatch at 85%

2. Squat
1×10 Back Squats
-If you haven’t caught on by now, we do have been doing a modified version of the “Texas Method” for squats. Mondays are higher volume back squats (1-5 sets of 10), Wednesdays are Front Squats for moderate load and volume (3-5 sets of 3-5 reps), and we do heavy back squats on Fridays (10×1). The idea behind this progression is to maintain a linear progress on Fridays 10×1. Mondays and Tuesdays will vary in scheme and approach (across or climbing). Friday should always be across and 5-10 lbs heavier than you did the week before (aka Linear Progression).

3. Conditioning
Row 1K
30 DL(225/155)
50 Pull-Ups


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    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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