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July 19, 2016 by thao

7/19/16

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Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
Loading Week One 15-20 min
Snatch 80-85% + 15lbs of 1RM
3 x 5

Metcon:
7 Min AMRAP
1 Snatch 185/130
3 Clean and Jerk 185/130
If you don’t have RX weight then use 75-80% of 1RM

Elite Competition Class

1.  Sumo Dead Lift
5×2 reps for max load, unlimited rest between sets

2.  Conditioning
“Surfer on Acid”
3 Rounds:
400 Meter Run
21 Burpees

3.  Strength Accessory
A.  3×10 Romanian Dead Lift
B.  3×6 Bulgarian Split Squat
C.  3×20 Weighted Sit up – feet anchored with dumbbell across chest

    EXPERIENCE CROSSFIT DNR

    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. 

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