Remember the gym will be closed this Saturday 11/18 as we have several athletes including coaches taking part in the Turkey Challenge at CrossFit MBS in Broomfield. If you get a chance come out and support your CFDNR athletes and team. 

Freedom WOD Classe:

Warm Up:
With unloaded Barbell
5 reps of each, two times through the complex
Clean Grip RDL
Clean Panda Pull from Below Knee
Muscle Clean
Front Squat
Hang Power Clean

Strength:
Clean (this is ran as a group with the coaching leading the count)
3×4 at 65% With a 3 sec pause at the top of the “Lift off” or right above the knees 10 Mins

Front Squat (Mobility between sets)
3×4 at 65% With a 5 sec pause in the bottom position of each rep

Metcon:
9-7-5
Hand Stand Push Ups
Muscle-Ups or 2:1 Dips
Squat Snatch 135/95

Elite Competition Class

1)Deadlift
On the Minute x 7
3 Deadlifts
Build each set

2)Conditioning
4 Round For Time:
21 Kettlebell Deadlifts (100’s/70’s)
15 Box Jump Overs (24/20)
9 Dumbbell Push Jerks (70’s/50’s)

3)Conditioning
For Time:
27-21-15-12-9
Calorie Row
Wallballs (30/20)

4)Midline
Accumulate 4:00 SandBag Hold (120/100)