April 28, 2015 by thao

4/28/2015

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Freedom WOD Classes

D.R.O.M.s

Snatch Panda Pulls
3 x 3

Squat Snatch
3 x 5

Partner Metcon: 8 Min AMRAP

Bench Press (155/115)
Double Unders

*Both Partners work at the same time and switch exercises as needed*

Followed Immediately by 1 Mile Run or 800 M for Time as Individuals!!

Elite Competition Class

1. Snatch
3 quick singles at 70%
3 quick singles at 75%
3 quick singles at 80%
2 quick singles at 75%
2 quick singles at 80%
2 quick singles at 85%
1 quick singles at 80%
1 quick singles at 85%
1 quick singles at 90%
Rest as needed between all sets

2. Conditioning
3 RFT:
30 Wall Balls
30 Power Snatches, 75/55
30 Box Jump Overs, 24/20
30 TTB

Session 2

1. Conditioning
3 Rounds For Time:
7 Muscle Ups
14 Power Cleans (175, 120)
21 Bar Facing Burpees

    ONE WEEK FREE TRIAL

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    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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