October 17, 2019 by DNRadmin

10/17/19

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20.2 is here. Whats your best guess?

Freedom WOD Classes

Warm Up: 5 mins
2 Rounds
200 M Row or .3 Bike
10 / side Single Leg KB DL
10 Single Leg Broad Jumps Sq

Strength: 20 min
DeadLift 10 min
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

Mobility: 6 mins
90 Sec /side KB Calf Smash
90 Sec /side Hamstring Smash

Metcon: 12 mins cap
10-1
Floor Press 135/95
Deadlift 135/95
Lateral Bar Jumps

Elite Competition Class

Active Recovery Day.

Performance Power Training

Thursday, October 17th, ME UPPER:

Jet Fuel: 
3 min Fighter Warmup
-then
5 mins
Handstand/HSPU/Deficit HSPU Practice

Major Lift:
Red: Shoulder Press 
Wht/Blu: Slingshot Bench Press
Max 3
1xAMRAP @80%
**Compare to max 5, September 26th**

GainCity:

-Double Tabata (8mins) Alternating, Using a 15lb plate
Russian Twist
Seated Bus Drivers (With scapula engaged, hold the plate straight out in front with hands on either side of the plate, rotate the plate 90 degrees clockwise and 90 degrees counter-clockwise. Repeat).
-4×12 Tbar rows
-4×12 DB Preacher Curl
-4×12 Skull Crusher

Afterburner:

21-15-9
DB Bench Press
Chest 2 Bar Pullups
Burpees
*Pick a bench press weight that can get the 21 reps done in no more than 2 sets.
*Pullups may be kipped

    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?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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