October 26, 2015 by thao



Freedom WOD Classes

“Junkyard dog” warm up

5 min EMOM
Back Squat at 70% of 1RM x 5 reps

Squat Snatch
70% x 5
75% x 5

10 min AMRAP:
10 Hang Power Snatch, 75/55
30 Double unders

Elite Competition Class

1. Conditioning
“The Ghost”
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
Record scores for all 18 sets

2. Clean Jerk, Heavy
A. 3×2 Power Clean, Work on keeping your feet under you. Drop from the top. Unlimited rest between sets.
B. Work up to a complex of: 1 Squat Clean + 1 Front Squat + 1 Split Jerk

3. Squat
2×10 Back Squat


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    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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