June 11, 2017 by thao

6/12/17

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These three ladies competed in the Cherry Creek Triple Threat Pro Division on Sunday. They placed 4th and were 1 point from 3rd place! 

Warm Up:
250 Row
10 Push Ups
15 MB Cleans

Mobility:
Tricep Barbell Crush 2 mins per arm

Strength: 12 mins
3×8 Giant sets climbing
DB Alternating Bench Press https://www.youtube.com/watch?v=unuUEfH4Az4
DB Alternating Curl
DB Flat Bench Flies

Metcon:
10 Min EMOM
2 Squat Cleans

Rest 2 minutes

3 Rounds
20 Box Jumps 24/20
16 Front Rack Lunge  75/55 (8 each leg)
12 Burpee

Elite Competition Class

1) Snatch 20 Mins
8 Rep Max
8 Reps @ 80% 10RM
8 Reps @ 75% 10RM

 

2) Overhead Squats: 15 Mins
6×6 Across

 

3) Conditioning: 10 min
5 Clean (255/180)
10 Deficit HSPU
7 Clean (225/155)
10 Deficit HSPU
9 Clean (185/115)
10 Deficit HSPU

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    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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