Merry Christmas to all the CrossFit DNR athletes!

Freedom WOD Classes

Warm Up 10 Mins
3 Min Row or Bike
Then
2 Rounds
6 Clean Deadlifts
6 Hang Power Cleans
6 Front Squats
6 Box Step Ups

Strength:
8 Mins
Cleans (this is run as a group with the coaching leading the count)
3×5 at 60, 65 & 70% W/2 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Front Squat (this is run as a group with the coaching leading the count)
3×5 at 60% W/2 sec pause in the bottom position of each rep

Metcon: 15 Min 
15 Power Cleans 135/95 Scaled 95/65
30 Box Jump Overs 24/20
10 Power Cleans 165/115 Scaled 115/75
20 Box Jumps Overs 24/20
5 Power Cleans 195/135 Scaled 135/95
10 Box Jumps Overs 24/20

Functional Bodybuilding Class

Super Hero Shoulders

4×25
Alternating Seated DB Shoulder Press

Giant Set
2×20
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×20
Cable High Rope Rotations (fly face pulls)
Cable Rope Front Raises w/Separation
DB Around The World (anterior focus/ I’s to T’s)
DB Around The World (lateral focus/ T’s to I’s)

Giant Set
2×20
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)