March 11, 2019 by thao

3/12/19

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The follow up InBody scans have been confirmed for 12:00 – 2:00 p.m this Saturday at Colorado Nutrition. Please email a copy of your 1st and 2nd InBody results to Kyle@Crossfitdnr.com

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds
5 Inchworms
7 Banded Strict Press
9 Barbell Goodmornings
11 Upright Rows

Strength: 12 Mins
8 Min EMOM:
Min1: 12 Unbroken Push Press (80% of Strict Press)
Min2: 10-15 Burpees
Min3: Rest

Mobility: 8 Mins
2 Min / Side LAX Roll Quads
2 Min / Side LAX Roll Glutes

Metcon: 15 Mins
Partner Workout: 3:00 to complete each movement
0-3:00 – 200 DU
3:00-6:00 – 100 MB Sit Ups (1 MB / team)
6:00-9:00 – 70 MB Cleans
9:00-12:00 – 500 M Run
12:00-15:00 – 20 Bear Crawl (25′)
*1 Partner works at a time

Elite Competition Class

On the 0:00… Squat Clean Complex
On the 3:00 x 5 Sets:
2 High Hang Cleans (Pockets)
2 Hang Cleans (Knee-Level)
2 Cleans (Floor)

On the 16:00… Tempo Pausing Front Squat
On the 2:00 x 3:
1 Repetition
4 Seconds to Bottom
2 Second Pause in Bottom
2 Second Pause at Parallel

On the 23:00… Split Jerk Complex
On the 2:00 x 3 Complexes:
2 Pausing Split Jerks
1 Regular Split Jerk

Conditioning
“BeDTime”
5 Rounds, “On the 5:00”:
21 GHD Sit-Ups
15 Barbell-Facing Burpees
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks

Rx – 185/135
Score for the day is our slowest for the five.

Performance Power Train

Tuesday, March 12th, 2019

Pre-Flight: Squats for Red, Sumo deads for Wht/Blu

Jet Fuel: 200m run
Cone Drills: https://youtu.be/cRowvUOWNVg Follow this sweet video of an englishman and his most excellent music.

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat vs Bands

Max 4
1xAMRAP @80%
**Lifter’s choice on band tension, but make note of the bands used so as we progress, the same band tension is used. *
**Compare to max 6 on February 12th**

GainCity:
Snatch Grip Deadlift
4×5

Weighted Pistols
4×12 (each) https://youtu.be/AjpY0xcFp8I
**Scale first to unweighted, then to assisted**
*A box can also be use as a scale
200 Bicycles (ab work)
https://youtu.be/SFIJlNdg6I4

Afterburner:
8min EMOM, alternating:
Even: 10 max height Jumping Squats, Remainder of minute, walking lunge
Odd: Shuttle Run (5,10,5), Remainder of minute, walking lunge
*Shuttle run goes 5m forward, then BACK PEDAL back, 10m forward, BACK PEDAL back, 5m forward, BACK PEDAL BACK.

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!

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