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June 15, 2015 by thao

6/15/15

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Freedom WOD Classes

D.R.O.M.s

Strength:
Back Squats using 90% of your 1RM to calculate load NOT 100%
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Metcon:
7 Rounds
10 Power Snatches 95/65
20 Unbroken Double unders

Elite Competition Class

Conditioning
“Grace”
30 Clean and Jerks, 135/95

2. Strength
5 Complexes of:
5 Push Presses
5 Front Squat
5 Thrusters
Rest 2-3 minutes between sets. You choose the weight. Same weight for all 3 movements. No dropping the bar till all 15 reps are complete.

3. Strength
work up to a 5 rep heavy Dead Lift

 

    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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