January 8, 2021 by DNRadmin

1/8/21

CrossFit-DNR-Best-Of-Noco-Gym-Near-CSU-Fort-Collins-Colorado

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Freedom WOD Classes

Warm Up: 6 Mins
Plate Warm Up

Strength/Technique: 15 mins
Coach Lead Tall Jerk Review – :30s in Video
Coach Lead Jerk Drive Review – Video – Focus on knee and hip extension prior to heel lift
8 Min EMOM:
Min 1,2,3: 2 Jerk Drives + 2 Tall Jerks
Min 4-8: 3 Split Jerks – 2 second pause in split (50-75%)
*Focus on finishing the Jerk Drive and not rushing under the bar

Home WOD: 11 Mins
4 Rounds of 2:00 AMRAP
50 DU / 100 Singles
10 Deadlifts (155/105) Or 15 DB Deadlifts
M.E Alt. DB Devil’s Press (50/35)
1:00 Rest Between Rounds
*aim for 1:00 of work on devil’s presses

Metcon: 11 Mins
4 Rounds of 2:00 AMRAP:
50 DU / 100 Singles
10 Deadlifts (155/105)
M.E Alt. DB Devil’s Press (50/35)
1:00 Rest Between Rounds
*aim for 1:00 of work on devil’s presses

    ONE WEEK FREE TRIAL

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    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

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

    Terms and Conditions for trial week

    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. 

      Still Have A Question?

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