FORT COLLINS CROSSFIT
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workout of the day
[WOD]

monday

4/23/2023

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Strength

Power Snatch
1 x 2
3 sets x 2 Power Snatches @ 75% of 1RM Snatch

* Rest 60-90 seconds between sets *

Overhead Squat
​1 x 3

3 sets x 3 Overhead Squats @ 70-80% of 1RM Snatch

* Rest 60-90 seconds between sets *

Metcon

Freedom (RX'd)
For Time:
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy

** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats


Independence
-No change to workout

Liberty
500m Run
into
5 Rounds
5 Ring Rows
10 Bar Push Ups
10 Alternating Box Step Ups
into
500m Run
  • Target time: 17-19 minutes
  • Time cap: 22 minutes
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    Author

    Coach Erin

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Fort Collins Crossfit

1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528

pH: 970.294.4124
E-mail: erin@fortcollinscrossfit.com

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Fort Collins CrossFit provides a positive and challenging environment that promotes health, fitness, well-being, and community. Personal improvement is constantly pursued through proper coaching, strong programming, building of relationships, and striving for excellence in everything we do. 

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​12:15pm,  5:00 pm
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  • Home
  • Services
    • Fitness Programs
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Gym News