Don’t forget to purchase your CrossFit DNR 2017 Open Tee or Tank before January 31st. The order will be placed on February 1st, so don’t miss out order today! Also make sure you sign up for the CrossFit Open and choose CrossFit DNR as your affiliate and team.  

Freedom WOD Classes

Warm Up:
3 Rounds
5 Snatch Deadlift Unloaded Bar
5 High Hang Snatch
5 Snatch Balance

Movement of the Week:
3 Mins per Leg
Quad Smash

Strength:
Snatch 10 mins
2×5 at 60% With a 3 sec pause at the top of the “Lift off” or right above the knees

Back Squat 12 mins
3×4 at 60% With a 5 sec pause in the bottom position of each rep

Metcon:
5 Rounds
12 Snatch Grip Deadlift 105/75
9 Hang Power Snatch 105/75
6 Over Head Squats 105/75

Control your weight up and down.

Elite Competition Class

1. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%1)2

2. Snatch Pull
95%/3
(100%/3)4

3. Front Squat
60%/3
70%/3
75%/3
80%/3
(85%/3)4

4.  Conditioning
“The Seven”
7 Rounds:
7 Handstand Push-ups
7 Thrusters (135/95#)
7 T2B
7 Deadlifts 7 (245/175#)
7 Burpees
7 Kettlebell swings (2/1.5 Pood)
7 Pull-ups