November 9, 2015 by thao

11/9/15

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KylebdaypicHappy Birthday to this Cool Kid!

Freedom WOD Classes

Farmers and Lumber Jacks

Strength:
5 min EMOM
Back Squat at 90% of 1RM x 1 reps

Snatch Pull (Panda Pulls) using % of snatch 1RM
100% x 5
110% x 3
120% x 1

Sq Snatch
90% x 1
95% x 1

Metcon:
5 Rounds
10 Hang Power Cleans 95/65
10 Push Presses

Elite Competition Class

1. Conditioning:
7 RFT:
7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing burpees

2. Clean and Jerk
A. Work up to a heavy single Squat Clean
B. Work up to a heavy set of 2 Front Squats + 1 Jerk from a rack.

3. Squat
Back Squat
3×10

    ONE WEEK FREE TRIAL

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    CONTACT

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

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    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. 

      Still Have A Question?

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