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August 4, 2015 by thao

8/4/15

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Freedom WOD Classes

D.R.O.M.s

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

Metcon:
15 Min AMRAP
2 Muscle Ups (4 Chest to Bar Pull Ups or Pull Ups)
4 Hand Stand Push Ups
8 KB Swings 70/53

Elite Competition Class

1. Strength
3×3 OHS

2. Snatch Skills
A.  3×2 Snatch Pull from High Hang – pockets
B.  2×2 Snatch Pull from Hang – mid thigh
C.  1×2 Snatch Pull from Ground

3. Gymnastics Conditioning
3 sets of 60% of best unbroken set of Muscle ups

4. Conditioning
1K Row
30 Overhead Squats, 135/95
30 C2B
500m Row
15 OHS
15 C2B

 

 

    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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