The 2016 CrossFit competition session has begune! This weekend Coach Jake Smith and Julie Steppan are competing in the Tough Love comp at CF Sanitas 2525 Arapahoe Ave, Unit E-60 Boulder. Also this weekend Marie Van Dyne will be competing in the Women’s WOD Jam held at CrossFit South Denver, 2555 S Santa Fe Drive Denver. If you get the chance get out and go support our athletes!
Freedom WOD Classes
Warm Up:
Stick Game
Mobility:
15 mins Hips/Ankles/Shoulder
Metcon:
12 min AMRAP
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Double Unders
Elite Competition Class
1. Snatch
3×2 Snatch, climbing – should not be TnG
2. Squat
3×2 Back Squat
3. Conditioning
Teams of 2 complete AMRAP 20:
2-4-6-8-10-12*… Clean and Jerks, 205/155 (1 bar per team, reps are a total number for a team)
*after each round complete: 6 Rope Climbs (as a team using 1 rope) and a 30′ HS Walk (each, can be done at the same time)
For example, in round 1, Alison does 1 CJ then Sara does 1 CJ. Then Alison and Sara alternate rope climbs until they have finished six climbs. Then, they both do a 30′ HS walk. That is round one.
