June 29, 2015 by thao

6/29/15

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Freedom WOD Classes

D.R.O.M.s

Strength:
Back squats using 90% of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+

Metcon:
13.3
12 min AMRAP
150 Wall Balls 20/14
90 Double Unders
30 Muscle Ups (30 chest to bar pull ups)

Elite Competition Class

1. Strength
A. 1-rep heavy Clean
B. 1-rep heavy Jerk
C. 1-rep heavy Front Squat

2. Gymnastics Benchmark
Max pistols in 1 min
Regional Standards:
50+ reps: Ninja
44-49 reps: Above average
39-43 reps: Average
<39:  You need to work on these

3. Conditioning
“Sugar Daddy”
21-15-9:
Deadlifts, 225/155
400 Meter Run

 

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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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