November 5, 2017 by thao

11/6/17

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Meet your November Athlete of the Month, Mr Marc Breen! 

Freedom WOD Classe:

Warm Up:
3 Rounds 
10 K-2-E
20 Sec Hand Stand Hold
10 Front Squats

Strength:
8 mins
Snatch (this is ran as a group with the coaching leading the count)
3×5 at 55% With a 3 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Back Squat (Mobility between sets)
3×5 at 55% With a 3 sec pause in the bottom position of each rep

Metcon:
50 Rounds
1 HSPU
2 Cleans 95/65
3 Burpees

Elite Competition Class

1)Overhead Squat + Snatch Balance
Build to a Moderate Complex:
1 Overhead Squat + 2 Snatch Balances
*Technique is more important than loading. This is a primer for the following work.

2)Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 79%
Minute 2 – 2 Reps @ 84%
Minute 3 – 1 Rep @ 89%
Minute 4 – Rest

3)Pausing Snatch Deadlift
5 x 2 @ 105%
2 Second pause just below knee

4)Back Squat
2 Rounds:
7 Reps @ 78%
5 Reps @ 82%
3 Reps @ 86%
Rest 2:00 between each set of squats

5)Ring Muscle-Ups
3 Rounds:
40% of Max Unbroken Muscle-ups
30% of Max Unbroken Muscle-ups
20% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

6)Conditioning
“Task Priority Fight Gone Bad”
3 Rounds, resting 1:00 between:
30 Wallballs (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (20)
30 Push Press (75/55)
30 Calorie Row

    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. 

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