Check out the CrossFit DNR 2025 Open Shirt Design! We are still working on a few details for the shirt and how we are going to do the Open this year so stay tuned!
Freedom WOD Classes
Warm Up 8 Mins
5 Inchworm
10 /side Donkey Kick
10 /side Fire Hydrant
10 RDL
10 Power Clean w/2 sec to lift off
10 Front Squats
Strength: 20 mins
4 Mins to warm up to first working weight
8 Mins
Coach Lead Tempo or “Slow” Squat Clean (this is ran as a group with the coach leading the count)
3×3 at 60, 65 & 70%
60 sec rest between sets
https://www.catalystathletics.
The slow pull snatch is simply a Clean in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-4 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.
8 Mins
Tempo Front Squat 2-3-1-0
3×5 at 60%
60 sec rest between sets
- 2-3-1-0
- The first number (2) is the eccentric, or lowering, component of the lift.
- The second number (3) denotes any pause at the bottom.
- The third number (1) is the concentric, or lifting, component.
- Finally, the fourth number (0) denotes any pause at the top.
Metcon: 19 mins
Partner AMRAP
200 M Partner Run
Then you go I go:
5 C-2-B Pull Ups
10 Handstand Push Ups
15 Wallballs 20/14
Functional Bodybuilding Class
Friday: Arms Bicep/Tricep (Optional Day)
1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext
2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers
3) 4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs
4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext
6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext
7) 3xME
Incline Bench Preacher EZ bar Curl
Dive Team