Marie, Kolton, Cole, Coach Jake and Coach Kyle have a Olympic weight lifting meet this weekend coming up. This will be a first for all of them, so feel free to come out and support them. The meet will be held at Front Range CrossFit .

2016 FRCF Spring Weightlifting Meet

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
Week Two: Over Loading
Back Squat  75% of 1RM
6 x 6

Metcon:
“Lynne” Two people to a bench and help each other switch weight out.
5 Rounds Max Reps
Body Weight Bench Press OR 60% of 1RM BP
Pull Ups
Rest 2-3 mins

Elite Competition Class

1. Conditioning
Masters Qualifier 2016 Event 3
AMRAP 15:
55 Double-unders
15 C2B pull-ups
5 Hang Power Cleans, 155/105

2. Stamina

EMOMx3: 20 Wall Balls, 20/14
Rest 2 minutes
EMOMx3: 20 Wall Balls, 20/14