July 10, 2019 by DNRadmin

7/10/19

Share

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! 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. 

Still Have A Question?

We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!