June 5, 2016 by thao

6/6/16

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Freedom WOD Classes

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

Mobility:
Leg/Hips

Strength:
Week Four: De-load
10 Min EMOM
3 Front Squats 65 +5lbs % 1RM

Metcon:
75 thrusters, 45/35
50 pull-ups
75 wall-ball shots 20/14

Elite Competition Class

Every week for the next 4-8 weeks you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM, (2) Pulls from an increasing deficit, and (3) Back Squats with decreasing reps/increasing loads.
1. Snatch
EMOMx10: 1 Squat Snatch

2. Snatch Accessory Work
2×2 Snatch Pulls

3. Squat
3-rep heavy Back Squat

4. Conditioning
For time:
104 wall-ball shots
52 pull-ups
M 20-lb. ball to 10-ft. target
F 14-lb. ball to 10-ft. target
Time cap: 6:00, Event 4 begins at 7:00

    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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