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December 25, 2016 by thao

12/26/16

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Freedom WOD Classes

Warm Up:
3 Rounds
5 Hang Snatch With PVC Pipe or Unloaded Bar Bell
5 Burpee Broad Jumps

Movement of the Week:
2 Mins Per Arm
Shoulder Smash

Strength:
Snatch 1RM Max

Metcon:
200 M Run Or 25o M Row
10 Burpees
10 Squats
10 Rounds

Elite Competition Class

The next few weeks are high volume  and mid-to-high intensity weightlifting, with some heavy pulls and squat waves.  It’s likely to get a little spicy, but after this we will work through a classic “pre-competition” phase with lower volume and high intensity attempts.

1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3

2. Snatch Pull
(100%/3)4

3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1

4. Gymnastics Conditioning
6 strict Musle ups
12 strict c2b
18 strict pull ups

5.  Conditioning
21-15-9:
Squat Cleans, 135/95
Ring Dips

    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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