MBS Turkey Challenge Competition is this weekend and we have 9 athletes competing. It is a two day comp (Saturday and Sunday) so if you get the chance, try and get down to support your CFDNR family! Last year we had one of the biggest cheering sections.. lets do it again!

Freedom WOD Classes

Warm Up: 10mins
High Knees
Butt Kicks
Samson Stretch
Spealler Rolls
2 Rounds
Power Clean and Jerk
10 / Side Overhead Pallof Press (video at 1:00)
10 / Side Banded Wood Chopper

Mobility: 10
Lax Ball Hips (back,side,front) 3 min per leg
Hamsting smash 60-90 sec per leg

Strength: 6 mins
4 Rounds
20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY
20 Sec Mountain Climbers
20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw
20 Sec Rest

Metcon: 13 Min Cap
13 Min AMRAP Ladder
10 Sit Ups
1 Hang Power Clean and Jerk 115/85
10 Sit Ups
2 Hang Power Cleans and Jerk
10 Sit Ups
3 Hang Power Cleans and Jerk
10 Sit Ups
4 Hang Power Clean and Jerk
10 Sit Ups
…

Extra Credit:
3×10 Straight Bar Curls
3×10 Banded Tricep Extensions

Elite Competition Class

Strict Gymnastics
10-8-6-4-2:
Strict Deficit Handstand Push-ups (4.5″/3″)
Strict Chest to Bar Pull-ups

Directly Into…

10-8-6-4-2:
Strict Handstand Push-ups
Strict Pull-ups

Snatch Complex
5 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch

Building to a Moderate

“Rush Hour” 
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell Facing Burpees
6 Power Snatches (155/105)

“Ms Dash”
21-18-15-12-9:
Sumo Deadlift High Pulls (95/65)
Push Presses (95/65)
Calorie Air Runner

Recovery Bike
40 Minute Effort

Performance Power Train

Tuesday, NOV 13th, 2018
Pre-Flight: Back to the heavy no hook deads today, then some weighted lateral action and some explosiveness from jump squats

Jet Fuel: 
3 mins to accumulate 30 cals bike
-then
Single Arm DB DL
3×5 (each)
Sumo Squat/Narrow Squat
3×5 (each) *walking laterally, alternate between wide feet squat and narrow stance squat*
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Overhand, no hook grip, Deadlift
Max 3
AMRAP @70%
**Compare to Oct 2nd**

GainCity:
-Weighted lateral stepups
4×8 (each)
-Max Height Jump Squats
5×10
-Heavy Sled Drag
3x
100m Heavy

Afterburner (optional): 
5min AMRAP:
10KBS
10 Goblet Squat
**5 burpee penalty for every drop of the KB. Stopping, holding, readjusting the kb counts as a drop. Accumulated penalty burpees will be performed AFTER the amrap is over, not during**