July 26, 2016 by thao



Freedom WOD Classes

Warm Up:

1. Skill Transfer 7 Mins
Split Jerk Strict Press – 3×3 50% 1Rm
Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.

2. Strength/Skill Transfer 7 Mins
Jerk Balance – 3×3 50% 1Rm
Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.

Strength: No more than 15 Mins
Week Three: Functional Over Reaching
Jerk 85% + 15lbs of 1RM
10 x 3

3 Rounds *12 Min Cap*
10 KB Swings
10 Push Press 135/95
10 Burpees Lateral Bar Jump

Elite Competition Class

1. Weightlifting
Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
Rest 4:00
1 minute bike test for max cals

2.  Conditioning
150 Double unders
50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    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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