November 22, 2021 by DNRadmin

11/22/21

weightlifting nationals crossfit dnr fort collins colorado las vegas

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Annie qualified for Nationals Weightlifting and will be heading to Las Vegas this summer!!
Congratulations coach, we’re so proud of you!

Freedom WOD Classes

Warm Up: 7 Mins
200 M Run or Row
10 Air Squats
10 Hang Power Snatch
10 Overhead Squats (PVC if needed)
5 Burpee Broad Jumps 6’/4′
200 M Run or Row

Deload Strength: 10 Mins 
10:00 to complete 3 sets of:
12 Cyclist Front Squat – Video – feet on #25 or 35 plate

Mobility: 5 Mins
1:30/Side Couch Stretch
2:00 Butterfly Stretch

Metcon: 18 Min Cap
Partner Workout 4 Rounds For Time:
200 M “Sprint” per athlete
7 Hang Power Snatch + 7 OH Squats 95/65 per athlete
7 Burpee Broad Jumps 6’/4′ per athlete
*Athletes alternate at each station. Athlete 1 runs while athlete 2 rests, then switch. After athlete 2 completes their run, athlete 1 performs 7 Hang Snatch + 7 OHS and continue for 4 rounds.

Extra Credit:
3 Rounds:
12 Zottman Curl – Video
15 Matador Dips

    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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