April 14, 2019 by thao

4/11/19

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Throw Back Thursday of Coach Jake Smith’s send off workout. What a great group of athletes!

Freedom WOD Classes

Warm Up: 5 Mins
250 row or 250 Ski Erg or .7 bike
then
2 Rounds
5 DL
5 Low Hang High Pulls
5 Power Clean

Mobility: 10 mins
60 Sec / side Partner Calf Smash
90 Sec /side Lats Smash

Strength: 15 Mins
Loading Week
Clean
5×5 @ 75-80%

Metcon : 12 min 
12 AMRAP Ladder
Lateral Burpees Over Bar
Power Cleans 135/95

1 Lateral Burpee Over Bar, 1 Power Clean…. 2 Lateral Burpee Over Bar, 2 Power Cleans…. 3 Lateral Burpee Over Bar, 3 Power Cleans…. and so on until 13 mins expires.

Elite Competition Class

Rest Day

Performance Power Training

Thursday, April 11th, 2019
Jet Fuel: 
-Partners:
2x Pushup Leapfrog down the gym floor and back
*Partners hold a plank next to each other. One partner does a pushup then jumps over their partner and holds a plank. Next partner goes, and so on.
-20 Band Pull aparts
-20 Banded internal/external shoulder pulls

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench vs Bands
Max 1
-then
Slingshot Max reps at 4 weight (Still vs bands)
*Compare to max 2 February 21st

GainCity: 
-4×4+5 Floor Press Heavy
(working floor press for a full month)
-4x 1minute Bandy rows
-4×15
Barbell Curls AHAP
Barbell Skull Crushers AHAP

Afterburner: (optional)
AFAP:
75 Knees 2 Elbows
**Every break, 50 Double Unders
*Scale Knees to Elbows to knee raise, then laying toes 2 pole
*Scale DU to 50 Singles or :50 of DU attempts

    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. 

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