August 3, 2015 by thao

8/3/15

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Freedom WOD Classes

D.R.O.M.s

Strength:
De-Load Week
Back Squat using 90% of your 1RM + 10lbs to calculate load
40% X 5
50% X 5
60% X 5

Metcon:
5 Rounds
400 m run
3 Power Cleans 155lbs
5 Front Squats 155lbs
M.E. Ring Dips or Push Ups
Rest 1:00 min

Elite Competition Class

1. Snatch
EMOMx12: 1 Squat Snatch
Mins 1-2-3 @ 75%
Mins 4-5-6 @ 80%
Mins 7-8-9 @ 85%
Min 10 @ 90%
Mins 11-12 @ 85%

2. Clean and Jerk
Work up to a heavy set of the following complex:
2 High Hang Squat Cleans + 1 Jerk
High Hang Cleans are from a vertical torso position and the bar at mid-thigh with knees bent

3. Strength 2
3×10 Back Squats

4. Gymnastics Conditioning
4 sets of 12-15 unbroken Kipping HSPU, rest as little as needed to get the next set, but you must get at least 12 reps.

5. Conditioning
3 RFT:
400m Run
21 Burpees

    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. 

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