CrossFit DNR In House Competition Registration

Freedom WOD Classes

Warm Up: 5 Mins
2 mins Lax Ball T-spine
Then
2 Rounds
5 Snatch Complex ( Snatch DL, Snatch High Pull, Squat Snatch, Snatch Balance or OHSQ)
8 Air Squats
1:00 Min Jump Rope

Strength:
3 Position Snatch (Squat Snatch  + Low Hang Sq Snatch + Mid Hang Sq Snatch = 1 rep)
3×3 at 70, 75 & 80%
60 sec rest between sets 
https://www.catalystathletics.com/exercise/65/3-Position-Snatch/

8 Mins
Tempo Back Squat 3-0-1-0
3×5 at 75%
60 sec rest between sets

Metcon: 12 Min
EMOM x 12 Mins
5 Hang Power Snatch 75/55
7 Box Jumps 24/20
9 Air Squats

every minute on the minute perform 5 hang power snatches, 7 box jumps and 9 air squats for a total of 12 mins aka 12 rounds.

Functional Bodybuilding Class

Chest and Biceps Volume

4×25
Bench Press

4)Giant Set 2×20
Cable Scraper Bicep Curls
Cable Skull Crusher Bicep Curls (high to low)

Giant Set 2×20
Alternating DB Bench Press
DB Crush Press
Incline Bench EZ Bar Preacher Curls

Super Set 2×20
DB Decline Barrel Press
DB Decline Fly

2 Sets Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge of knurling)

2×100 reps (don’t drop or let go of the weight)
Alt DB Curls