November 12, 2017 by thao

11/13/17

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These three BA’s, Darryll Wolnik, Kyle Martinez, and Chris Colon came home tied for third in the Battle Buddies comp at WILD Horizons. Way to Rep CFDNR boys!

Freedom WOD Classe:

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

Strength:
Snatch (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

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

Metcon:
14 Min EMOM
Odd min: Row Sprint 200m/175m
Even Min: 12 Russian KB Swings 70/53

Elite Competition Class

1)Power Snatch
3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%
then
5×1 to build to a heavy single

2)Conditioning
For Time:
30 Power Snatches (185/135)

3)Back Squat
3 Rounds:
5 Reps @ 80%
3 Reps @ 84%
1 Rep @ 88%
Rest 2:00 between each set of squats

4)Ring Muscle-Ups
2 Rounds:
45% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

5)Bike Conditioning
3 Rounds:
:30 on / :30 off
1:00 on / 1:00 off
1:30 on / :30 off

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