August 6, 2017 by thao

8/7/17

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Happy 28th Coach Danny!

Warm Up: 5 Mins
250 M Row
Duck Walk Lap Around Perimeter of Gym
200 M Run

Strength: 25 Mins
*Work Mobility in between sets* – Suggested Shoulder Roll and Banded retractions

Strict Press – 10 Mins
4 x 6-8

Snatch – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins of Snatch Repetition @ 50-60% w/ Same Pauses

Coach Danny’s Bday WOD:
15 min AMRAP
8 Snatch 115/95
7 Muscle ups
17 Handstand push ups
28  Sit-ups

Elite Competition Class
1) Overhead Squat 15 Mins
10 Min EMOM x 3 @ 70% + 5 lbs

2) Snatch 15 Mins
10 min EMOM x 3 reps @ 70% + 5 lbs
Hang Squat Snatch

3)Conditioning
20 Min

Muscle-up Clean Ladder
8 rounds for time of:
4 bar muscle-ups
2 cleans, ascending weight
Pick Your own appropriate weights
M 225-245-265-285-305-320-335-350 lb.
F 145-160-175-190-205-215-225-235 lb.

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    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

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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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