If you didn’t already hear CFDNR swept the podium this last weekend at Jingle all the weights. Great job to all of our athletes that competed on Saturday, and a big thanks to everyone that made it out to cheer and support those competing.

Freedom WOD Classes

Warm Up:
9-6-3
Single leg KB DL (per leg)
Russian KB Swings

Split Technique:

Strength:12 mins
3×3 Split Jerk  Balance at 80% of Jerk 1 RM
Mobility between sets
Player’s Choice

Metcon:
12 Min AMRAP
10 Deadlifts 135/95
10 T-2-B
100 M Run (50m down 50m back, Mitsubishi sign and back)

Elite Competition Class

1. Barbell Cycling
For Time:
21 Push Presses (185/135)
21 Front Squats (185/135)
21 Hang Power Cleans (185/135)

Rest 2:00

15 Push Presses (205/145)
15 Front Squats (205/145)
15 Hang Power Cleans (205/145)

Rest 2:00

9 Push Presses (225/155)
9 Front Squats (225/155)
9 Hang Power Cleans (225/155)

Rest 2:00

6 Push Presses (245/165)
6 Front Squats (245/165)
6 Hang Power Cleans (245/165)

2. Conditioning
AMRAP 12:
3 Burpee Box Jump Overs (24/20)
3 Calorie Row
6 Burpee Box Jump Overs (24/20)
6 Calorie Row
9 Burpee Box Jump Overs (24/20)
9 Calorie Row

Climb by 3 each round.

3. Ski Erg Conditioning
2 Rounds:
21 Calorie Row
Rest 1:00
18 Calorie Row
Rest :45s
15 Calorie Row
Rest :30s
9 Calorie Row
Rest 2:00

Brother Bro’s Barbell Club:

Wednesday (Session Two)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 1 rep

Build over the course of the 5 sets.

B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch

*Sets 1-2 – 2 reps @ 65%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 75%
*Sets 7 – 1 rep @ 80%
*Set 8 – 1 rep @ 85%
*Set 9 – 1 rep @ 90%
*Set 10 – 1 rep @ 95%
*Sets 11-12 – 1 rep @ 85%

C.
Every 2:30, for 10 minutes (4 sets):
Push Press x 4 reps @ 90-95% of 4-RM weight

D.
In 18 minutes, build to a 3-RM Deadlift