Happy 26th Birthday to Coach Bre! Thank You for everything you do for CFDNR you are pretty Awesome!

Freedom WOD Classes

Warm Up:
250 row or .7 bike
then
2 Rounds
10 Squat Jumps
8 Push Press
6 Push Ups

Strength:
8 mins
3×4 Split Jerk Strict Press at 70% of Strict press 1RM
(scale to regular strict press for new athletes)

8 mins
3×4 Split Jerk  Balance at 70% of Jerk 1 RM

Metcon:
16 Min Versus WOD:
Perform 26 Box Jumps 24/20
While your Opponent performs AMRAP of
12 Plate Lunges 45/35 (6 per leg, hold the plate anyway you want)
6 Burpees

The athlete with the most rounds completed at the end of 16 mins wins
If you do not complete the a full round prior to switching positions, begin your next round at the same rep count as you finished the previous round

Elite Competition Class

1. Barbell Conditioning
On the Minute x 5:
5 Touch and go Squat Cleans

Choose a single weight to go across with.

2. Conditioning
AMRAP 4:
27 Calorie Row
21 Power Cleans (155/105)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

3. Gymnastics Conditioning

For Quality:
30 Strict C2B Pull-Ups
30 Ring Rows
30 Strict Pull-Ups

4. Bike Conditioning
6 Rounds:
:15 Seconds Max Effort
1:45 Recovery Pace

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 8 minutes (6 sets):
Snatch Balance x 1 rep

Build over the course of the 8 sets.

B.
In 25 minutes, build to a 2-RM Snatch

C.
In 15 minutes, build to a 4-RM Push Press

Every 2 minutes, for 4 minutes (2 sets):
Push Press x 2 reps @ 4-RM weight

D.
Every 3 minutes, for 12 minutes (4 sets):
Front Rack Barbell Lunges x 5 reps each leg

Build over the course of the 4 sets.