December 1, 2022 by DNRadmin

12/1/22

Turkish Get Up CrossFit DNR Fort Collins Colorado

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Freedom WOD Classes

Warm Up: 6 Mins
1:30 / Side LAX Chest or Post Shoulder
10 / Side KB Bottoms Up Press
5 Hang Snatch High Pull
5 Hang Power Snatch
5 Power Snatch
5 Snatch Balances

Strength: 12 Mins 
12-10-8 HSPU As hard as possible
3 x 10 Wall Glides BT sets

Technique: 5 Mins
Coach Lead Turkish Get Ups

Metcon: 16 Mins 
On a 16:00 Clock:
12 Min EMOM
Min 1: Squat or Power Snatch – Build to 80% (low volume)
Min 2: 50 DU / 75 Singles
Min 3: Rest
Then 4 Minute KB Turkish Get Ups

Functional Bodybuilding Class

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups

    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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