Happy  Birthday Andrew Stewart, It has been a pleasure having you and Courtney as part of the CFDNR family. We hope you have an amazing day!

Freedom WOD Classes

Warm Up: 5 mins
High Knees down and back (long side / east to west)
Butt Kicks down and back
Bear Crawls down and back
15 PVC Pass Throughs
15 PVC Hang Snatch
15 PVC Hang Clean and Jerk

Strength:
Snatch (this is ran as a group with the coaching leading the count)
3×4 at 70% With a 3 sec pause at the top of the “Lift off” or right above the knees

Back Squat (Mobility between sets)
3×4 at 70% With a 5 sec pause in the bottom position of each rep

Metcon:
“Andrew S”
33 Cal Row Buy In
3 Rounds
12 C-2-B Pull Ups
4 Burpees Bar Overs
17 Hang Power Cleans 135/95

Elite Competition Class

1. Snatch
On the Minute x 10:
20 Double-Unders
1 Squat Snatch

Start at 70% and build to a heavy single.

2. Back Squat
4 Rounds:
In a :30 Second Window:
Max reps @ 70%

Rest 2:30 between sets

3. Ring Muscle-Ups
5 Sets:
2 Strict Ring Muscle-Ups
3 Kipping Muscle-Ups
4 Ring Dips

Rest as needed between sets

4. Conditioning
3 Rounds For Time:
10 Bar Muscle-Ups
30 Calorie Row
16 Thrusters (155/105)

Brother Bro’s Barbell Club
Session One
A.
Every 2 minutes, for 6 minutes (3 sets):
Drop to Split x 5 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.
Every 3 minutes, for 21 minutes (7 sets):
Clean + Front Squat + Jerk x 1 rep

*Sets 1-2 @ 80% of 1-RM Clean & Jerk
*Sets 3-5 @ 85% of 1-RM Clean & Jerk
*Sets 6-7 @ 90% of 1-RM Clean & Jerk

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

*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%

D.
Four sets of:
Bench Press x 6 reps
Rest 60 seconds
Back Extension x 8 reps
Rest 90 seconds

Build over the course of the 4 sets.