We have two teams competing in the Jingle all the weights comp at Fort Collins CrossFit on Saturday. Try and get out to support your fellow CFDNR Hooligans let bring the noise!

Freedom WOD Classes

Warm Up:
Nero Mobility (test re-test)
then
2 Rounds 
6 SDLHP with unloaded barbell
6 Hang Power Clean
6 Single Leg Squat Jumps

Strength:
Every 90 seconds, for 9 minutes (6 sets):
Clean and Jerk

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%

8 Mins
Tempo Front Squat 2-0-X-0
3×5 at 60%
60 sec rest between sets

• 2-0-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (X) is the concentric, or lifting, component. (X=Explode Up)
• Finally, the fourth number (0) denotes any pause at the top.

Metcon:
10-9-8-7-6-5-4-3-2-1
DB Snatch 50/35
Alternating in place Lunge

Note: only one DB per athlete. You must alternate the hand each rep e.g. snatch with right then alternate and snatch with left until 10 reps per arm is complete. Then 10 alternating lunges per leg. Then proceed to 9 reps 8,7,…..

Elite Competition Class

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 82% of 1RM Front Squat For Both Lifts

Clean and Jerk Complex 
5 Sets (Building to a Moderate):
5-Rep Touch and Go Squat Clean + Split Jerk

“Sore Eyes” 
4 Rounds:
20 Wallballs (30/20)
20 Sumo Deadlift High Pulls (95/65)
20 Box Jump Overs (24/20)
20 Thrusters (95/65)
20/14 Calorie Row

Body Armor
2 Minute Chin-Over Bar Hold
2 Minute GHD Supine Hold
2 Minute Chin-Over Bar Hold

Every Break: 50 Double Unders

Brother Bros Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 4 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch

*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Sets 4-6 = 1 rep @ 88-92%

C.
Every 75 seconds, for 10 minutes (8 sets):
Clean & Jerk x 1 rep @ 80-83%

Focus on consistency today. Make every rep as sharp as possible.

D.
In 13 minutes, establish a 3-RM Front Squat

E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 5 reps @ 75-80%

Performance Power Train

Friday, Nov 30th, 2018
Pre-Flight: Speedy squats n deads, hammy work, single leg squat work, and a bike/wallball blast

Jet Fuel:
400m jog or 500m row
2x
10 Pole Squat
5 inch worms
8 (each) hip flexor warmup
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speedy Squat, Deadlifts
Squats:
5×5 @45%
5×3 @50%
3×1 @55%

Deadlifts:
7×2 @60%

GainCity:
KB Straight leg Deadlift
4×15

Weighted Pistols
3×10 (each leg)

Afterburner (optional): 
Tabata alternating (8mins):
Assault bike
Wallballs