February 13, 2020 by DNRadmin

2/13/20

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Happy Birthday Coach MoMo. We love you Marie!

Freedom WOD Classes

Warm Up: 8 mins
2 Rounds:
10 PVC Pass throughs
10 Kip Swings
10 Strict Press
5 Burpees
Then: – 1:30 / Side LAX Roll Posterior Shoulder or Traps

Retest Strength: 16 mins – Compare to 2/5/19
10 RM Strict Press – 10 Mins
Rest at least 2 mins then:
Max Effort Kipping / Butterfly Pull Ups
*If less than 8 perform a 1 Min M.E

Metcon: 15 Mins
15 Min AMRAP – Teams of 3:
10 Bench Press (135/95)
10/7 Cal Bike or 10 Burpees
10 T2B
Each athlete starts at a different station. Rotate when all athletes complete all of their reps

Elite Competition Class

Optional Active Recovery

AMRAP 20:
15 Calorie Machine
30 Russian Kettlebell Swings (53/35)
60 Second Hollow Hold (Accumulated)

STIMULUS
-This Optional Active Recovery piece is not for time, rather it’s intended to just move around and break a sweat
-The 60 seconds in a hollow hold is accumulated time – it does not have to be completed unbroken

Performance Power Training

Thursday, February 13th, 2020

Pre-Flight: Massive pumps today. Some good ol prison sessions and unilateral and core stabilizing work.

Jet Fuel: Bike 2mins
3x
5 Pushups
5 (each side)Plank KB pass through/drags https://youtu.be/Eker_fO0bck
5 kb push press each arm

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close-Grip Bench
Max 2
2×2 @90%
1xAMRAP @80%

GainCity:
3x Superset
Max reps pullups
Max reps dips
Max reps pushup
**No bicep gauntlet today**

Afterburner:
3x
3min AMRAP:
3 DB Push Press
10ft Death Crawl
3 DB Push Press
10ft overhead walk
3 Burpees
*1 min rest between bouts
*These are short and nasty. Get after it! You get what you give.
*Progressing from last week, we are using two db’s and both arms at once this time.
*Use the same weight as last week with both DB’s
*10ft down, 10ft back
*https://youtu.be/s4kec81FVcY Death crawl video

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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