The CrossFit Open workout 18.1 will be released one week from today! Don’t forget to sign up and join the DNR team

Freedom WOD Class

Warm Up: 5 Mins
Plate Warm Up

Gymnastics Strength: 10 Mins

3 x Superset
6-12 Strict Pull Ups
6-12 Strict Dips (Rings or Matador)
Rest 2-3 Mins
*use bands or add weight as necessary

Mobility: 8 Mins

Athlete Choice

Metcon: 20 Min Cap
12 Round Partner Workout:
4 Bench Press (185/135)
8 Russian KBS (53/35)
12 Burpees
*Alternate w/ partner as needed – 1 athlete rests while other works*

Elite Competition Class 1/20/18

1. Running
4 Rounds:
1:30 Run, :30 Seconds Walk
4 Rounds:
1:15 Run, :45 Seconds Walk
4 Rounds:
1:00 Run, 1:00 Walk
Rounds flow directly into each other (24:00 Total)

2. Legless Rope Climbs
3 Rounds:
5 Legless Rope Climbs
Rest 2:00 between rounds

3. Squat Clean and Jerk Ladder
Round 1:
1 Rep @ 205/145
1 Rep @ 225/155
1 Rep @ 245/165
1 Rep @ 265/175
1 Rep @ 285/185

Round 2:
1 Rep @ 225/155
1 Rep @ 245/165
1 Rep @ 265/175
1 Rep @ 285/185
1 Rep @ 305/195

Round 3:
1 Rep @ 245/165
1 Rep @ 265/175
1 Rep @ 285/185
1 Rep @ 305/195
1 Rep @ 325/205

rest as needed between rounds