July 10, 2019 by DNRadmin

7/10/19

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Freedom WOD Classes

Warm Up / Strength: on an 18:00 clock
0:00-5:00 Circuit

10 Kip Swings
10 MB Cleans
10 / Side Front & Lateral Leg Swings

10:00 – 18:00: 4 Rounds of Snatch Complex on the 2:00
Hang Power Clean + Power Clean + Hang Squat Clean + Squat Clean
*Build to a heavy complex

Mobility: 8 Mins
Athlete Choice

Metcon: 16 Mins
On the 4:00 x 4 Rounds
14 Power Cleans (115/75)
14 Pull Ups
M.E Sit Ups
*Modify reps / weights as needed to maintain at least 1 min of sit ups

Elite Competition Class

Push Jerk Skill
Alternating “On the Minute” x 8 (4 Rounds):
Minute 1 – 2 Pausing Jerk Drives + 1 Jerk Drive
Minute 2 – :30s Barbell Overhead Hold

Barbell Cycling
All with a running clock:
:30s On, :30s Off – Deadlifts
:30s On, :30s Off – Push Jerks
:45s On, :45s Off – Deadlifts
:45s On, :45s Off – Push Jerks
1:00 On, 1:00 Off – Deadlifts
1:00 On, 1:00 Off – Push Jerks
:45s On, :45s Off – Deadlifts
:45s On, :45s Off – Push Jerks
:30s On, :30s Off – Deadlifts
:30s On – Push Jerks

Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”
Male Pounds – 155-185-225-185-155
Female Pounds – 105-125-145-125-105
Male Kilos – 70-83-105-83-70
Female Kilos – 48-57-65-57-48

Conditioning
“Double Header”
For Time:
50/35 Calorie Assault Bike
… Directly into:
100-80-60-40-20 – Double-Unders
30-25-20-15-10 – GHD Sit-Ups
… Directly into:
50/35 Calorie Assault Bike

Odd-Object Conditioning
Alternating OTM x 12 (6 Rounds):
Odd – 15/12 Calorie Ski Erg
Even – 50′ Hand-over-Hand Sled Pull

Brother Bros Barbell Club 

Session Two
A.
Every minute, on the minute, for 12 minutes (12 sets):
Power Snatch x 1 rep @ 80%

B.
Every minute, on the minute, for 10 minutes (10 sets):
Power Clean + Power Jerk x 1 rep @ 80%

C.
Every 2:30, for 7:30 (3 sets):
Front Rack Reverse Lunges x 5 reps each leg

D.
Three sets of:
Glute Ham Raise x 6 reps
Pull-Ups x 12 reps
Rest 30 seconds

ONE WEEK FREE TRIAL

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!

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