Hooligans, the RMTD competition is approaching and we have spots to fill! If you want to compete or you have friends from other gyms please share the FB event for this awesome offer.
Get 20% off this week only when you register your team for the Rocky Mountain ThrowDown!
Promo Code: ‘Merica
Expires Sunday 7/8/18
https://crossfitdnr.com/events/rocky-mountain-throwdown/
Freedom WOD Class
Warm Up: 4 Mins
30 Seconds at each movement
Ring Rows
Unloaded BB Hang Cleans
Wallballs
Samson Stretch 30 sec each side
Barbell Curls
Inchworm Jump Rope
Mobility – 5 Mins
Bicep Smash 1 Min / Side
Lat Smash 90 Sec / Side
Strength: 15 Mins
3 Rounds Not For Time
8 / Side SA (single arm) DB Lat Row
10 DB Bicep Curls (Both DB at same time, not alternating. Stabilize!)
10 Y Ring Pulls – Rest 1 Min Between Each Movement
Metcon: 15 Mins
15 Min AMRAP
5 Hang Power Cleans (155/105)
2 Strict Pull Ups (Can scale to kip as needed)
4 Kipping Pull Ups
10 Wallballs
15 DU
Elite Competition Class
1. ”Heavy Glen”
For Time:
30 Clean and Jerks (225/155)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Barbell-Facing Burpees
Performance Power Train
Thursday, July 5th, 2018
Jet Fuel: Partners:
3 min assault bike arms only @50rpm (ladies 60rpm (dudes)
-Switch anytime the rpms drop below the threshold
-then
Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Slingshot Bench Press vs. Bands
Max 5
1xAMRAP @80%
GainCity:
DB Bench
5×10 Heavy
Weighted Chinnup
3×5
*Scale to unweighted, then to jumping w/ negative
Bandy Curls/Pushdowns https://youtu.
3×30
Afterburner:
Double Tabata (8mins) Alternating:
Renegade Rows https://youtu.be/
DB Push Press
*The weight should not be so heavy that the hips cannot stay low and straight during the rows.
*Same weight for both