July 17, 2015 by thao

7/17/15

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Freedom WOD Classes

D.R.O.M.s

Strength:
Deadlift using 90% of your 1RM + 10lbs to calculate load
65% X 5
75% X 5
85% X 5+

Metcon:
400m Run
21 Push Press 115/80
400m Run
18 Push Press 115/80
400m Run
15 Push Press 115/80

Elite Competition Class

1. Clean and Jerk
EMOMx10: 1 rep across at 85%

2. Strength
Work up to a heavy complex of: 1 Push Press + 1 Push Jerk + 1 Split Jerk

3. Gymnastics Conditioning
EMOMx10: 3-4 unbroken Muscle ups

4. Conditioning
“Bad Attitude”
With a 15 minute running clock:
Every 3 minutes complete:
200m Row + AMRAP Squat Clean to Overhead at 155/105 in remaining time.
Your score is the total number of cleans you complete in each of the five 3-minute 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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