October 29, 2020 by DNRadmin

10/29/20

Night Of The Living DeadLift Halloween WOD CrossFit DNR Fort Collins CO

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Freedom WOD Classes

Warm up: 5 mins
200 m Row
3 Rounds
5 /leg Single Leg KB RDL
8 Inch Warms w/out push up
200 m Row

Mobility:
Perform mobility between strength sets

Strength: 15 Mins
Deadlift **90%  + 20 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Home WOD : 18 min cap
“Night of the Living Deadlift”
10 Deadlift 225/155 (Scaled 155/105)
8 Box Jumps 24/20
9 Deadlift
8 Box Jumps
8 Deadlift
8 Box Jumps
7 Deadlift
8 Box Jumps
6 Deadlift
8 Box Jumps
5 Deadlift
8 Box Jumps
4 Deadlift
8 Box Jumps
3 Deadlift
8 Box Jumps
2 Deadlift
8 Box Jumps
1 Deadlift
8 Box Jumps

Metcon: 18 mins cap
“Night of the Living Deadlift”
10 Deadlift 225/155 (Scaled 155/105)
8 Box Jumps 24/20
9 Deadlift
8 Box Jumps
8 Deadlift
8 Box Jumps
7 Deadlift
8 Box Jumps
6 Deadlift
8 Box Jumps
5 Deadlift
8 Box Jumps
4 Deadlift
8 Box Jumps
3 Deadlift
8 Box Jumps
2 Deadlift
8 Box Jumps
1 Deadlift
8 Box Jumps

Elite Competition Class

TBA

Performance Power Training

Thursday, Oct, 29th 2020
Pre-Flight: Bench n bands, floor press, rows, curls, pushups and db snatch!

Jet Fuel:
Jump Rope 2 mins
-then
2x
10 Jumping Pullups (controlled negative)
10 DB Reverse Flyes
10 DB Bench press
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Bench vs. bands https://youtu.be/GYf9u7IXebw
Max 5
*2 Count pause on first (2) reps. Then normal bench on last (3) reps.

GainCity:
-DB Floor Press
4×15
-TBar Rows
4×12
-Curls/Tris of choice
4×12 (each) questions, ask coach!

Afterburner:
7min AMRAP:
10 Pushups
10 DB Snatch (5 each)
10 Situps

    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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