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October 27, 2022 by DNRadmin

10/27/22

suicide_sqwod-CrossFit-DNR-Fort-Collins-Colorado

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Freedom WOD Classes

Warm Up: 8 Mins
1:00 PVC ROM
2 Rounds
10 Push Up w/ 3 second negative
10 Kip Swings
20 Band Tricep Extensions
Then 1:00 / Side LAX Chest Roll

Strength: 15 Mins 
3 x Superset
10 Shoulder Press @80% of Strict Press (same weight as last time)
6-8 Dips As hard as possible
3:00 Rest Between Sets
*Begin with strict press and finish with push press as needed.
ex: 6 Strict Press + 4 Push Press. Stay unbroken. Aim for more strict press than week 1

Metcon: 15 Mins
“Suicide SqWOD”
15 Min Partner AMRAP:
12/9 Cal Row / Bike
9 Hang Power Snatch 75/55
6 Lateral Bar Over Burpees

Only one person works at a time. Complete a full round before switching. Partner A will complete a full round while Partner B rest. Once Partner A as completed a round they will rest while Partner B completes a round.

Functional Bodybuilding Class

LEG DAY!

4×25
Back Squats

Giant Set 2×20
Split Stance KB Deadlift 3/4 range
X-Band Walk
KB Sumo Squat 1/2 range

3×25
Single Leg Extensions

3×25
Leg Curls

2×50′
Back Rack Walking Lunges

    EXPERIENCE CROSSFIT DNR

    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. 

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