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December 15, 2016 by thao

12/16/16

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PR DAY!!!! Come get some.

Freedom WOD Classes

Warm Up:
3 Rounds
3 Power Clean Unloaded Bar
3 Hang Squat Clean Unloaded Bar
3 Front Squat Unloaded Bar

Movement of the Week:
Scap Pull Ups
3 Sets of 7-10 Reps

https://www.youtube.com/watch?v=sfTsgt-a63c

Strength:
Max Out Week 2
Squat Clean

Metcon:
In teams of Two
3 rounds
6 min AMRAP
200 M Run
16 bar facing burpees
Max cleans with remaining time 115/75
Rest 2 mins and repeat

Only One person can work at a time. Split the work equally.

Elite Competition Class

1. Snatch
65%/3
70%/3
75%/3
80%/2
85%/1
90%/1
(80%/1)3

2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
80%/2
85%/1
90%/1
(80%/1)3

3. Back Squat
(83%/3)8

4. Conditioning
AMRAP 15:
12 Box Jumps (30/24″)
9 Power Snatch (135/95#)
6 Bar Muscle-Ups

    EXPERIENCE CROSSFIT DNR

    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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