December 3, 2019 by DNRadmin

12/3/19

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Attention Hooligans: Reminder that this Sunday is our annual potluck / ugly sweater party from 5:00-8:00 p.m. Please let everyone know what you’ll be bringing in the FB event page. Also, Saturday we will be meeting at DNR and carpooling to the Centerra shops if anyone would like to join and purchase wishlist items from the Christmas tree or pick up your white elephant gifts ($20 limit).

Freedom WOD Classes

Warm Up: 6 mins
5 KB Jefferson Curls
Then: 2 Rounds
10 KB DL
10 Goblet Squats
5 Strict TTB
Then: :30 / Side Samson Stretch

Mobility: 6 Mins
Roll Posterior Shoulder 90 Sec / Side
Roll Hip Flexors 90 Sec / Side

Strength: 18 mins
Split Jerk Technique Work – 5 Mins
5 Rounds on the 2:00 – 75% of 1RM Clean
3 Power Cleans + 2 Front Squats + 1 Split Jerk

Metcon: 12 Min Cap
3 Rounds For Time:
21 Deadlift (155/105)
15 Toe To Bar
9 Box Jumps (30/24)

Elite Competition Class

Silverback Primer
3 Sets:
5 Inchworms
200′ Single Arm Overhead Carry (Change Every 50′)
First of two iterations, with the second being a week from today. First of two iterations, with the second being a week from today. We will typically be completing strict gymnastic work on Tuesday’s, but with the 10RM Push Press being a benchmark for today, we are pushing our work to tomorrow.

Push Press
Build to a 10RM
This will be used as a benchmark for the cycle.

Conditioning
“Little Dipper”
21-15-9:
Push Jerks (155/105)
Lateral Barbell Burpees
Kilos: 70/48

Air Runner Conditioning
50-40-30-20-10:
GHD Sit-ups
Calorie Air Runner

Body Armor
3 Giant Sets:
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front Rack Carry
20/15 Calorie Ski Erg
30 Banded Pull-Aparts
Rest 2 Minutes Between Sets.

Performance Power Training
A.
Every 90 seconds, for 9 minutes (6 sets):
Low Hang Power Snatch

*Sets 1-3 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Mid Hang Power Clean

*Sets 1-3 = 2 reps @ 80% of 1-RM Power Clean
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Clean

C.
Every 2 minutes, for 10 minutes (5 sets):
Behind The Neck Split Jerk + Split Jerk

*Set 1 = 1 rep @ 80% of 1-RM Split Jerk
*Sets 2-3 = 1 rep @ 85% of 1-RM Split Jerk
*Sets 4-5 = 1 rep @ 85-90% of 1-RM Split Jerk

D.
In 17 minutes, build to a 10-RM Deadlift

E.
Three sets of:
Front Rack Barbell Lunges x 6 reps each leg
DB Shoulder Lateral Raises x 15 reps
Rest 45 seconds

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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