December 10, 2017 by thao

12/11/17

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Congratulations to the Doctor, Doctor Ashley Malmlov! Thats right she is a                double doctorate, BOOM!

Freedom WOD Classes

Warm Up:
3 Rounds
2 Turkish Get Ups Each side
4 Dragon Flags
6 KB SDLHP

Strength:
Snatch (this is ran as a group with the coaching leading the count)
3×3 at 80% With a 2 sec pause at the top of the “Lift off” or right above the knees

Back Squat (Mobility between sets)
3×3 at 80% With a 2 sec pause in the bottom position of each rep

Metcon:
“Doctor Doctor”

Tabata
45 sec on / 15 sec off. You will spend 4 rounds at one station before rotating to the next station.
Russian Twist 15/10
Row for Meters
Plate Sit Ups 15/10  https://www.youtube.com/watch?v=NVjdD3b6tys
Plate Step Ups 24/20 (15/10lbs)

Modify plate sit ups to regular sit ups holding the plate on your chest if needed.

Elite Competition Class

1. Snatch
7 Sets (Building to a Heavy):
Power Snatch +
2 Second Pause Low Hang Squat Snatch +
Overhead Squat

then

Heavy Single Snatch
3×1 (Between 85-92%)

2. Puase Squat
On the Minute x 10
1 Squat W/3 Second Pause at the bottom

3. Ring Muscle-Ups
3 x AMRAP 2:00:
Strict Ring MU
Rest 1:00 between rounds

4. Conditioning
3 Rounds:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (155/105)

Brother Bro’s Barbell Club:

Monday (Session One)
A.
Every 2 minutes, for 6 minutes (3 sets):
Drop to Split x 3 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Behind The Neck Jerk In Split x 3 reps

Build over the course of the 3 sets.

B.
In 25 minutes, build to a 1-RM Clean & Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps

*Sets 1-2 @ 85%
*Sets 3-4 @ 90%
*Sets 5-6 @ 95%

D.
In 15 minutes, build to a 1-RM Bench Press

    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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