June 7, 2016 by thao



Steve, Christine, Flint, Jeremy, Chris, Marc, Amanda,  and Stacey

Freedom WOD Classes

Warm Up:

Week Four: De-load

1. Skill Transfer
Split Jerk Strict Press – 3×3
Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.

2. Strength/Skill Transfer
Jerk Balance – 3×3
Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.

3 rounds
8 Clean and Jerk 165/115
400 M Run

Elite Competition Class

Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx9:  1 Power Clean at 75%

B. At the 12:00
EMOMx9:  1 Power Snatch at 75%

C. At the 25:00
4×20 Unbroken Dead Lifts at 225/155 for time.

2.  Conditioning
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    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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