Hello DNR friends,
Tomorrow I am flying out to Portland to start a 500 miles bike trip to Seattle. I will be sharing the road with a group of friends (2 other crossfitters) to raise money to support wildlife research. As of now we are way below our $5,000 goal; we (and the animals) would love to have you help us.
The link for the organization’s web page and for the donations is below.
I will see you all in a little over a week,
Luciano
https://www.loveanimals.org/campaigns/wildlife-and-medicine/5797adfb29132b5e6cd1508c
Freedom WOD Classes
Movement of the Month:
Accumulate 7 mins Every Monday, Wednesday, and Friday
Passes / Active / Dynamic Hanging
I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it!
Warm Up:
Not For Time (10 Min)
200 M Run
20 PVC OHS
20 PVC Hang Cleans
200 M Run
Strength:
“C Week”
Over Head Squat (Scale to Front Sq)
1 x 5 @ 75%
2 x 3 @ 85%
3 x 1 @ 95%
Metcon:
12 AMRAP
3 Squat Cleans 155/105
6 Over Head Lunges 155/105
9 Box Jumps 24/20
Elite Competition Class
1. Clean
1RM with at 2 second pause 1″ off the floor
2. Front Squat
2RM
3. Back Squat
4×6 across
4. Strength Conditioning
5 RFT*:
15 unbroken Dumbbell Push Press, 50/35
12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side)
9 Unbroken Dumbbell Dead Lifts, 50/35 – all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds
