February 7, 2017 by thao



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We are very proud to have the Colorado State Crew Team as part of the CFDNR!
Freedom WOD Classes

Warm Up:
Strict Press Unloaded Bar
Pendlay Rows Unloaded Bar

Movement of the Week:
Lax Ball 2 min per side
Scapula/Thoracic Drill


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.

5 Rounds
3 Min AMRepsAP
10 Push Press 155/110
10 Box Jumps 30/24
Max Effort Double Unders or Double Under attempts

Rest 1 Minutes

Elite Competition Class

1. Clean & Jerk
Heavy Single
85% of Heavy Single
90% of Heavy Single

2. Clean Pull

3. Back Squat
Heavy Single
85% of Heavy Single
90% of Heavy Single

4. Gymnastics Conditioning
5 Strict C2B
5 C2B
5 Bar MU
Rest 1:00 between rounds

5. Conditioning
30 Bench Press (135/95#)
20 Bench Press (155/105#)
10 Bench Press (185/105#)
Rest 3:00
30 Front Squat (135/95#)
20 Front Squat (155/105#)
10 Front Squat (185/105#)
Rest 3:00
30 Deads (185/135#)
20 Deads (225/155#)
10 Deads (275/185#)


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    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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