Best of NoCo Voting Ends 9/15!
Let’s see if we can make it a 4peat! Please click the link or scan the QR code and cast your vote. If you have multiple emails you can vote multiple times.
https://2023-best-of-noco–nocostyle.contest.vote
Freedom WOD Classes
Warm Up: 3 Mins
20 /side Monster Band Lateral Walks
10 Banded Air Squats
10 /side Box Step Ups
10 Air Squats w/2 second pause at the bottom
Strength: 35 Mins
Test Week
Back Squat 1RM
You have 30 mins to build up to you heaviest Back Squat. For the rep to count the athlete must hit parallel or better at the bottom and full extension at the top without a spotters help.
Lifters: Knowing how to bail/fail a rep is just as important as a good rep. If you can not squat back up, push the bar off your back while you move your body forward.
Spotters: only grab the bar if the bar is moving back down your the lifter asked for help.
Metcon: 10 Mins Hard Cap
400m Run
40 Wall Balls 20/14
40 Box Jumps 24/20
400m Run
Functional Bodybuilding Class
Olympic Weightlifting Class
Warm Up: 8 Mins
Athlete choice
Strength Drills: 15 Mins
5 x 3 Lift Offs
*Begin at 80% clean 1rm and build up. Not TnGo
3 x 3 Tempo Power Cleans + Tempo Front Squat
*2 sec lift off then 3-5 second Front Squat: 60-65%
Strength Complex: 15 Mins
4 Rounds of unbroken complex:
3-2-1 *Build in weight as reps decrease
Hang Power Clean + High Hang Squat Clean + Squat Clean + Split Jerk
