March 12, 2017 by thao

3/13/17

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5:30 crew throwing down at Saturday Night Lights!

Freedom WOD Classes

Warm Up:
W/unloaded bar bell
3 Rounds
5 Snatch Grip Deadlift
5 Hang Snatch
5 Back Squats

Movement of the Week:
3 x 10
Scap Pull Ups

Strength:
Snatch
2×5 at 75% no pause

Back Squat
3×5 at 75% no pause

Metcon:
3 minute AMRAP
Wall Ball 20/14
2 minute AMRAP
KBS 53/35
1 minute AMRAP
Burpees

Rest 2 Mins

3 minute AMRAP
Wall Ball 20/14
2 minute AMRAP
KBS 53/35
1 minute AMRAP
Burpees

Elite Competition Class

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

2. Snatch Pull
(85%/4)4

3. Back Squat
(80%/3)3

4. Gymnastics Conditioning
4×9 Muscle-ups
1:00 of easy rowing between sets

5. Conditioning
3RFT:
3 Power Snatches (135/95)
5 OHS (135/95)
7 Ring Muscle-ups
Rest 3:00
3RFT:
9 Power Cleans (135/95)
12 Front Squats (135/95)
15 C2B Pull-ups

6. Midline
3 Super Sets of:
20 Meb Ball GHDSU (20/14#)
20 Snatch Grip Weighted Hip Extensions

    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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