November 26, 2019 by DNRadmin

11/26/19

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All Morning Classes and the 12:00 class have been canceled. Stay tuned for schedule updates for the evening classes.

Freedom WOD Classes

Warm Up: 6 mins
3 Rounds
20 Double Unders
5 Push ups
8 Banded Bicep Curls

Strength: 15 mins
Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers)
DB Concentration Bicep Curl
DB Bench Press

Metcon: 12 Min Cap
AMRAP 12:
40 Double Unders
20 Push Ups
10 Toes to Bar

Elite Competition Class

Strict Gymnastics
0:00 – 10:00
1 Pegboard Climb
5 Dead Stop Strict Deficit Handstand Push-ups (4″/3″)
10 Pausing Pistols

10:00 – 20:00
3 Pausing Strict Chest to Bar Pull-ups
6 Inchworms
9 Strict Toes to Bar
12 Pausing Hip Extensions

Power Clean Complex
On the 2:00 x 5 Sets:
1 “3-Pause” Power Clean
1 Power Clean

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Conditioning
“Snack Bar”
3 Rounds:
400 Meter Run
10 Power Cleans (205/145)
500/400 Meter Row
10 Push Jerks (205/145)

Kilos: 93/65

Gymnastic Conditioning
On the Minute x 3:
10 Burpee Box Jump Overs (24″/20″)
… Rest 1 Minute
On the Minute x 3:
10 Burpee Box Jump Overs (24″/20″)
… Rest 1 Minute
On the Minute x 3:
10 Burpee Box Jump Overs (24″/20″)

Performance Power Training

Tuesday, November 26th, 2019 

Jet Fuel:

5 min Running clock:
4 Squats
2 Lunges (total)
50m Run

Major Lift:
Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Deficit Sumo Deadlift (2’)
**Be sure to not make your deficit larger than 2”. Sumo from a deficit can be done, but much more than 2” messes up the levers and is counter-productive. **
Max 2
1xAMRAP @80%
**Compare to max 4, October 29tht.**

GainCity:

4x
15 (each) DB single leg deadlift
15 DB Bent Over Rows
10 Pistols (each)

Afterburner:

4, 2minute AMRAPs
4 Deadlift
4 Hang Power Clean
4 Front Rack Lunges
*Use the heaviest weight possible to move quickly without rest for 2 minutes. Use 135/95 as a weight load guide.
*rest 2 minutes between rounds

ONE WEEK FREE TRIAL

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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