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February 14, 2017 by thao

2/15/17

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Freedom WOD Classes

Warm Up:
Row 500 M
Run 400 M

Movement of the Week:

3×8-10  of 90/90

Related image

3×8-10 of Rear Fly

Image result for crossover symmetry

 

Strength:3×3 Split Jerk Strict Press at 55% of Strict press 1RM
Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.

3×3 Jerk Balance at 55% of Strict press 1 RM
Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.  Video demo courtesy of Catalyst Athletics – video.

Metcon:
15 Min Cap

10 Toe-2-Bar
10 Box Jump
15 Deadlift 115/75
10 Toe-2-Bar
10 Box Jump
13 Deadlift 115/75
10 Toe-2-Bar
10 Box Jump
11 Deadlift 115/75
10 Toe-2-Bar
10 Box Jump
9 Deadlift 115/75
10 Toe-2-Bar
10 Box Jump
7 Deadlift 115/75

Elite Competition Class

1. Power Clean & Power Jerk
60%/2
65%/2
70%/2

2. Clean Pull
(80%/3)3

3. Front Squat
(65%/3)3

4. Gymnastics Conditioning
3RFT:
6 Strict C2B
6 C2B
6 Bar MU
Rest 1:00 min between rounds

5. Conditioning
For time:
50 Clean & Jerks* (135/95#)
*EMOM: Complete 6 T2B – starting with the T2B

    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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