January 9, 2017 by thao

1/9/17

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lulu

Here is a great way to help your cardio and get something cool from Lulu. Oh and did I mention Coach Kody and Coach Kyle are going to be doing this? So you have no excuses.

Freedom WOD Classes

Warm Up:
12-9-6
thrusters unloaded barbell
ring rows

Movement of the Week:
5 Mins to
Accumulate As Much Time In The Bottom Of You Air Squats

Strength:
Snatch
85% x 3
90% 2×1

Back Squat
75% 1×5
85% 2×3
95% 2×1

Metcon:
3 Rounds
50 Double Unders 2:1 singles
7 Bar MU or Jumping Bar MU
10 Thrusters 115/75

Elite Competition Class

1. Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)4

2. Snatch Pull
(105%/3)3
(110%/2)3

3. Back Squat
80%/5
85%/1
80%/5
88%/1
80%/5
91%/1

4. Conditioning
30-20-10:
Pull-ups
Cals on Assault Bike
Directly into…
30-20-10:
Shoulder to Overhead (135/95#)
Jumping Lunges (15/side)

    ONE WEEK FREE TRIAL

    [honeypot level]

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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