April 11, 2017 by thao

4/12/17

Share

Image result for vs
Find your Gym Nemesis… It’s a Versus Workout!
Freedom WOD Classes

Warm Up:
Run 400 M
15 KBS
15 KB DL

Mobility:
Shoulder / Chest Smash 2 min/side
LAX Ball Posterior Shoulder 90 sec / side

Strength – 12 Min Limit
3 Supersets
8-12 Deadlifts (controlled touch and go’s)
8-12 Bent Over Reverse DB Flies

Metcon: 15 Min Cap
Versus Workout 3 Rounds / Person
400 M Run (scale to distance 2:30 pace or less)
M.E Shoulder to OH 115/75

Elite Competition Class

1. Power Clean + Front Squat
60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2

2. Clean Pull
80%/5
(85%/5)3

3. Back Squat
60%/4
65%/4
70%/4
(75%/4)2

4. Conditioning
100 Wallballs (20/14#)
75 GHDSU
50 Calorie Row
25 Power Snatch (135/95)

 

    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!

      [honeypot level]