December 28, 2017 by thao

12/29/17

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Time to give it your all! Last chance to get a WOD in for 2017 and set the tone for 2018!

Please note our reduced hours for today and Tuesday via MindBody. We are open for normal Saturday Open Gym. 

Freedom WOD Classes

Warm Up:
Plate Warm Up

Strength:
Clean 12 mins
8 Rep Max

Front Squat 12 mins
8 Rep Max

Metcon: 18 Min Cap 
In Teams Of 2
50 Cal Row
50 Alternating DB Snatches 50/35
50 Cal Row
50 DB Clean  50/35
50 Cal Row
50 DB Floor Press 50/35

One person works at a time. Split work evenly but switch out as needed. You must cash out all cals or reps at the giving station before moving to the next.

Elite Competition Class

1. 3-Position Snatch
3 Sets @ 60%
2 Sets @ 65%
1 Set @ 70%
1 Set @ 73%
1 Set @ 76%

High Hang, Knee Level, Floor

2. Pausing Snatch Deadlift + Snatch Pull
5 Sets @ 90%

Pause takes place at knee level, 2 seconds. First complete the pausing deadlift, then complete a snatch pull.

3. Conditioning (On the 0:00)
7 Rounds:
4 Bar Muscle-Ups
6 Strict Handstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)

4. Conditioning (On the 20:00)
3 Rounds:
12 Deadlifts (345/225)
21/15 Calorie Assault Bike
50  Double Unders

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every 2 minutes, for 8 minutes (4 sets):
Jerk in Split Jerk Position x 5 reps

Build over the course of the 4 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk

*Sets 1-3 – 1 rep @ 65% of 1-RM Clean & Jerk
*Sets 4-6 – 1 rep @ 75% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Sets 1-3 – 3 reps @ 65%
*Sets 4-6 – 3 reps @ 70%

D.
Every 2 minutes, for 8 minutes (4 sets)
Bench Press x 10 reps @ 60% of 1-RM

    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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