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May 19, 2015 by thao

5/19/2015

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Freedom WOD Classes

D.R.O.M.s

Clean Complex -Technique Focus 12 Minutes
Low Hang Panda Pull + Hang Power Clean + Pendlay Row

Metcon:

4 Rounds for Time:
8 Pull-ups
8 Burpees
8 Squat Cleans (135/95)
8 Burpees

Elite Competition Class

1. Snatch
7 sets of the following complex:
Pocket High Pull + Hang High Pull + Hang Squat Snatch
Pocket High Pull – Start with the bar at your hips, knees bent, vertical torso. Extend aggressively through knees and pull bar up your torso.
Hang High Pull – Start with the bar at mid thigh with your chest over the bar. Slowly bring the bar to your pockets and pull up your torso.

2. Gymnastics Conditioning
1.2.3.4.5.6.7.8.9.10 unbroken C2B for time. If you break a set you must redo that set before moving on.

3. Conditioning
A. AMRAP 3:
6 FS, 155/105
6 Burpees over Bar

Rest 1:00

B. AMRAP 3: Double unders

Rest 1:00

C. AMRAP 3:
6 FS, 135/95
6 Burpees over Bar

    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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