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July 6, 2016 by thao

7/7/16

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Freedom WOD Classes

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

Strength:
Week Four: De-load
EMOM for 10 Min
3 Position Snatch at 50-60% 1RM
Pockets
Above Knee
Below Knee

Metcon:
Tabata 20/10
Hang Power Snatch 75/55
1 Min Rest
Toe-2-Bar
1 Min Rest
Row For Cal
1 Min Rest
Plank Press

Elite Competition Class

1. Clean and Jerk
EMOMx10: 1 Squat Clean and Split Jerk

2.  Gymnastics Conditioning
7 RFT: 10 unbroken C2B Pull ups

3.  Conditioning
7 RFT:
21-18-15-12-9-6-3 DB Thruster, 50/35
42-36-30-24-18-12-6 Calorie Row

    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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