February 15, 2018 by thao

2/16/18

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This Summer (dramatic music) Kody Knapp Stars as Smeagol, the Rocker in

“Lord of The Ring – The Prequel”

Freedom WOD Classes

Warm Up: 5 Mins

Flight Simulator

Conditioning: 6 Mins

Rotating Tabata (45:15) 2 Rounds / Station
Sit Ups
Plank
Hollow Hold

Mobility: 10 Mins

Roll Triceps 90 Sec / Side

Banded Shoulder Stretches – 5 Mins

Metcon: 16 Min Cap

For Time:
20 Deadlifts (225/155)
30 HSPU
40 TTB
50 DU

*1000 M Row Buy In or Cash Out – Athlete’s choice*

Elite Competition Class – 1/19/18

1. Parallette Handstand Push-ups
AMRAP 4:00
3-2-1
Unbroken Kipping Parallette Handstand Push-ups

2. Power Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Power Snatches @ 74%
Minute 2 – 2 Power Snatches @ 78%
Minute 3 – 1 Power Snatch @ 82%
Minute 4 – Rest

3. Conditioning
For Time:
45 Calorie Row
60 Wallballs (30/20)
75 Power Snatches (75/55)

4. Bike Conditioning
For Time:
21-18-15-12-9
Assault Bike Calories
GHD Sit-Ups

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Jerk Dip x 3 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

Every minute, on the minute, for 3 minutes (3 sets):
Press In Split x 5 reps

The goal here is to get a good front rack warm up in & to practice our footwork on the jerk at lighter weights.

B.
Every minute, on the minute, for 8 minutes (8 sets):
Clean & Jerk

*Sets 1-2 – 1 rep @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-6 – 1 rep @ 85-90%
*Sets 7-8 – 1 rep @ 90-95%

Immediately followed by…

Every 30 seconds, for 2 minutes (4 sets):
Clean & Jerk x 1 rep @ 75-80%

C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat

*Sets 1-3 – 3 reps @ 80%
*Sets 4-5 – 3 reps @ 85%
*Set 6 – MAX reps @ 75%

D.
Four sets of:
Bench Press x 5 reps
Hanging Leg Raises x 20 seconds
Rest 30 seconds

Build in weight as you go for the Bench Press.

    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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