January 13, 2017 by thao

1/13/17

Share

 

Freedom WOD Classes

Warm Up:
4 Rounds
30 Sec Hollow Hold or Hollow Rocks
10 Mountain Climbers
5 Inch Warms with push up

Movement of the Week:
No Movement for Friday.

Strength:
Get two or 3 Warm up sets before going to your 85%
Clean
85% x 3
90% 2×1

Front Squat
75% 1×5
85% 2×3
95% 2×1

Metcon:
FRIDAY THE 13TH
Teams of Three
20 Min AMRAP
13 Cal Row
13 High Hang Power Cleans 75/55
13 Bench Press 95/65

No Ghost riding. If anybody on the team drops the bar while cleaning, the entire team must stop working and perform 10 burpees each.

Each team mate will start at a different stations. You may not rotate stations until all team mates have finished reps at current station.

Elite Competition Class

1. Snatch
65%/3
70%/3
75%/3
80%/2
(85%/1)2
90%/1

2. Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/2+1
(85%/1)2
90%/1

3. Back Squat
82%/4
86%/1
82%/4
89%/1
82%/4
92%/1

2. Conditioning
AMRAP 5:
Power Snatch (115/80#)
AMRAP 4:
Row for Calories
AMRAP 3:
OHS (115/80#)
AMRAP 2:
Double-unders

3. Burner Conditioning
5RFT:
12 Burpees
35 Double-unders

    ONE WEEK FREE TRIAL

    [honeypot level]

    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?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]