July 7, 2015 by thao

7/7/15

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Womens Natl Soccer Team @ 2015 FIFA World Cup

Freedom WOD Classes

D.R.O.M.s

Strength:
De-load Week
Strict Press using 90% of your 1RM to calculate load
40% X 5
50% X 5
60% X 5

Metcon:
Tabbata 45 seconds on 15 sec rest
KB Swings 53/35
Double unders or Singles
Pull Ups
Burpees

Elite Competition Class

SESSION 1:
1. Snatch
EMOMx12:
Min 1: 30-40# under pr
Min 2: 25-35# under pr
Min 3: 20-30# under pr
Min 4: 15-25# under pr
Min 5: 10-20# under pr
Min 6: rest
Min 7: 30-40# under pr
Min 8: 25-35# under pr
Min 9: 20-30# under pr
Min 10: 15-25# under pr
Min 11: 10-20# under pr
Min 12: PR Attempt

2. Snatch Accessory Work
A. 3×2 Snatch Grip Dead at 100% of best snatch weight
B. 3×1 Snatch Grip Dead at 115% of best snatch weight
C. Work up to a 2 rep heavy Snatch grip Push Press from behind the neck.

SESSION 2
1. Conditioning
3 RFT:
21 Cal Row
15 Box Jumps, 24/20
9 Power Snatch, 115/80

2. Conditioning
2×1 min Assault bike, 3 min rest
2x:40 Assault bike, 2 min rest
2x:20 Assault bike, 1:20 rest

    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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