January 21, 2015 by thao

1/21/2015

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Freedom WOD Classes

D.R.O.M.s

Snatch

10 x 3

Metcon:

12-10-8-6-4-2

Ring Rows

KB Swings (53/35)

Between Rounds Complete 6 Burpees

Elite Competition Class

1. Conditioning

3×1,000m Row, rest as needed – goal is maintain your 2k pace from last week across all three sets.

2. Snatch Technique

A. 5x”Second Pull Drill” – stay under 65%
Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a power snatch
B. 5×2 single Power Snatches, climbing – but keep it moderate, not heavy.

    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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