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April 1, 2016 by thao

4/1/16

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Freedom WOD Classes

Warm Up:
Stick game

Metcon:
250 m Row

Then

7 Min AMRAP Ladder
Deadlift 155/115
Burpee

Then

200 M sprint

Elite Competition Class

1. Snatch Speed Ladder
A. For time, with a 1 minute time cap.
1 squat snatch (125 / 85 lb.)
1 squat snatch (135 / 90 lb.)
1 squat snatch (140 / 95 lb.)
1 squat snatch (145 / 100 lb.)
1 squat snatch (155 / 105 lb.)

Rest 3-5 minutes

B. For time, with a 2 minute time cap.
1 squat snatch ( 145 / 100 lb.)
1 squat snatch (155 / 105 lb.)
1 squat snatch (165 / 115 lb.)
1 squat snatch (175 / 125 lb.)
1 squat snatch (185 / 135 lb.)

Rest 3-5 minutes

C. For time, with a 3 minute time cap.
1 squat snatch (165 / 115 lb.)
1 squat snatch (175 / 125 lb.)
1 squat snatch (185 / 135 lb.)
1 squat snatch (195 / 145 lb.)
1 squat snatch (205 / 155 lb.)

2. Overhead squat

3×3

3. Front Squat

3×3

    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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