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September 13, 2016 by thao

9/14/16

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Freedom WOD Classes

Mobility:
Shoulder / Hip

Warm Up:
21-15-9
Sumo DL High Pull
KB Swings

Strength:
“B2 Week”
10 Min EMOM
3 Strict Press 65% of 1RM

Metcon:
12 Min AMRAP
10 Power Snatch 75/55
10 Over Head Lunges Each Leg 75/55
20 Double Unders (2:1 unbroken singles)

Elite Competition Class

1. Snatch
5×3 at 75%, no TnG – Pause for 5 seconds at the bottom of each squat.

2. Conditioning
AMRAP 20:
50 WB
50 DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring MU

3. Stamina Conditioning
EMOMx10
Odd: 10 OHS, 95/65
Even: 10 C2B Pull ups

    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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