June 26, 2015 by thao

6/26/15

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Freedom WOD Classes

D.R.O.M.s

Strength
Bench press 90% of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+

Metcon:
3 Rounds
1 min Max Effort
Chest to Bar pull ups
KB swings 53/35
GHD Sit ups (modify to ab mat sit ups as needed)
KB Snatch 53/35

 

Elite Competition Class

SESSION 1
1.  Clean
A. 3×3 quick singles at 80%
B. 3×2 quick singles at 85%
C. 3×1 at 90%
D. Work up to a heavy single.

2. Conditioning
“JT meets Isabelle”
21-15-9 of:
HSPU
Ring Dips
Push ups
10 Snatches at 135/95 after each round

SESSION 2
1. Conditioning
21-15-9-15-21:
Wall Ball, 30/20
Box Jump, 30/24
200m Run after every round

    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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