October 5, 2022 by DNRadmin

10/5/22

push-it-crossfit-dnr-fort-collins-colorado-best-gym-noco-near-me-csu

Share

Freedom WOD Classes

Warm Up: 10 Mins
500 M Row or 30/24 Cal Bike
1:00 PVC ROM
8 Muscle Snatch
8 Hang Power Snatch
8 OH Squat or Back Squat w/ 2 pause
1:30 / Side LAX Traps or Posterior Shoulder

Conditioning: 14 Mins 
Female Row / Bike / Ski Cals = 8 Rounds of 9 Cals
Male Row / Bike / Ski Cals = 8 Rounds of 12 Cals
Run Meters = 8 x 100 M
:45 Rest Between Sets or Alternate w/ partner on machine as needed

Metcon: 14 Mins
14 Min EMOM:
Min 1: 5 “Heavy” Squat Snatch or 8 “Light” Squat Snatch
Min 2: 20/16 Cal Bike / Row
Min 3: Rest

Olympic Weightlifting Class

Warm Up: 8 Mins
1:30 Hip & Ankle Opener
10 / Side Front & Lateral Kicks
5 Inchworms
10 RDLs
10 Overhead Squats
10 Squat Snatch

Drills: 20 Mins
3 x 6 Snatch Balance – light weight
3 x 6 Squat Snatch – Under Partner’s PVC – light weight
3 x 6 Squat Snatch From Blocks – bar above knee

Strength EMOM: 12 Mins
5 Min EMOM
1 Hang Squat Snatch + 1 Squat Snatch – Build to 60%
2:00 Rest
5 Min EMOM
1 Squat Snatch – Build to Heavy with no misses

    ONE WEEK FREE TRIAL

    [honeypot level]

    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!

      [honeypot level]