Meet Annie Champain, CrossFit DNR’s May Athlete of the Month!

To see more about Annie or any of the past athlete of the month click on the ABOUT tab and go to the featured athlete.

Freedom WOD Classes

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

Mobility:
Hips/Shoulders

Strength:
Week Four: De-load
Snatch Bar Path/Technique
Snatch Speed Drills – 15-20 Minutes
From Blocks / Bumper Plates – High Hang Squat Snatch
PVC At Sternum – Hang Squat Snatch – %50 or under

Metcon:
4 Rounds
3 min AMRAP
3 Power Snatch 115/75
6 Pushups
9 Pull Ups
Rest 1 minute

Elite Competition Class

1. Conditioning
EMOMx15:
Min 1: 18/15 Calorie Row
Min 2: 15 GHDSU
Min 3: 20 Hip Extensions

2. Conditioning
For Time:
21 Deadlifts (225/155), 42 Calorie Bike, 84 Double-Unders
15 Deadlifts (225/155), 30 Calorie Bike, 60 Double-Unders
9 Deadlifts (225/155), 18 Calorie Bike, 36 Double-Unders