June 3, 2015 by thao

6/3/15

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Freedom WOD Classes

D.R.O.M.s

Strength

15 Min to Establish:
1 RM Push Press

Metcon:
4 Rounds
50 Double unders (3:1)
15 Power snatch 85/65
10 Toes to bar

Elite Competition Class

1. Barbell Conditioning
Teams of 3:
A. AMRAP 7 of Back Squats:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

B. AMRAP 7 of Bench Press:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

C. AMRAP 7 of Strict Pull ups:

2. Accessory Work
3 Giant Sets of:
25 Hand Release Push ups
20 Strict DB Presses – you choose the weight
15 Ring Rows
10 Strict Bent-over Barbell Rows – you choose the weight
move with purpose from movement to movement. Rest 2-3 mins between rounds

 

    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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