Make sure you get down to the Fort Collins Whole Food this Saturday to cheer on CFDNR’s 16 teams that are competing in the Project Up-Lift

Freedom WOD Classes

Warm Up:
Plate warm up

Strength:
“B2 Week”
10 Min EMOM
3 Squat Cleans 65% of 1RM

Metcon:
In Teams of 3
10-9-8-7-6-5-4-3-2-1
Cal Row
Bench Press 155/110
Squat Clean 135/95

Athlete A will start at the squat clean station.  Athlete B will start at the Bench Press station.  Athlete C will begin on the Rower station.  3,2,1 go…each athlete must complete 10 reps of that particular movement.  Once they have all completed 10 reps they each rotate one station where they begin to perform 10 reps of that movement.  After they’ve done 10 reps they rotate one more time and perform 10 reps at the 3rd station.  At this point they are back where they began the wod.  This is the start of round 9.  They will repeat the process until they have all gone from 10 down to 1.

No athlete can continue on until they have all completed the set number of reps…stadium style.  In other words…you cannot pass a team mate.  You must wait for them to complete their work before you can rotate as a team.

Elite Competition Class

1. Front Squat
8×3 at 80%, across

2. Power Clean
5×3 at 75% – No TnG

3. Conditioning
21-15-9
Overhead Squat (115/80)
HSPU – Open Standards
500m Row

4. Gymnastics Conditioning
If you best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest

If you best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken with unlimited rest

If you best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7 unbroken with unlimited rest

If you best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with unlimited rest