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August 11, 2015 by thao

8/11/15

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Freedom WOD Classes

D.R.O.M.s

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

Skills:
Take 15 mins to work bar path for both Clean and Snatch
Working Lat activation, Pulling pockets and The Catapult

Metcon:
4 Rounds 15 min CAP!
10 Hang Power Cleans 75/55
20 Push ups
10 Hang Power Snatch 75/55
40 Sit ups

Elite Competition Class

1. Clean and Jerk
A. EMOMx10: 1 Rep, climbing

2. Strength
5×3 Front Squats

3. Conditioning
“Nate”
AMRAP 20:
2 Muscle ups
4 HSPU
8 KBS, 70/53

4. Gymnastics Conditioning
EMOMx16:
Odd: 18/14 cal Assault Bike
Even: 25′ HS Walk

5. Accessory Work
CrossOver Symmetry Iron Scap protocol

    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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