July 14, 2015 by thao

7/14/15

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Freedom WOD Classes

D.R.O.M.s

Strength:
Strict Press using 90% of your 1RM + 5lbs to calculate load
65% X 5
75% X 5
85% X 5+

Metcon:
12 min AMRAP
6 Snatch Grip Deadlift 155/115
9 Push Ups
12 Box Jumps 30/24

Elite Competition Class

1. Clean and Jerk
EMOMx15: 1 rep at 85%

2. Strength
A. 5×2 Push Press – first rep is from back rack, second rep is from front rack
B. 2×20 Strict DB Press

3. Gymnastics Conditioning
3×9 unbroken Bar Muscle ups for time

4. Conditioning
5 Rounds:
15 CTB
25 Cal Row
50 DU
Rest 1:00 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. 

      Still Have A Question?

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