March 18, 2019 by thao

3/19/19

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Picture above demonstrating banded assisted deadlift (future deadlifts) from PPT today

Freedom WOD Classes

Warm Up: 5 Mins
3 Rounds:
5 Snatch DL
5 Hang Snatch High Pull
5 Power Snatch

Strength: 14 Mins
8 Minute “Pacing” EMOM:
Odd: 6 Snatch @ 70% – Perform 1 Rep Roughly Every 10 Seconds (No Tn’G)
Even: :45 C2B or Hardest Variation *aim for same # every round

Mobility: 4 Mins
2 Min / Side Hamstring Smash

Metcon: 16 Mins
4 Rounds:
2 Min AMRAP: Row For Cals
2 Min AMRAP Ladder: Burpee + Sit Ups
Restart ladder at 1 rep each new round

Elite Competition Class

Back Squat
On the Minute x 10:
3 Back Squats

Conditioning
“The Queen”
For Time:
70/50 Calorie Row
50 Thrusters (95/65)
30 DBall Cleans (150/100)
*Every 10 repetitions, move the ball forward 50′, to include the finish of the workout.

Run Conditioning
50-40-30-20-10:
GHD Sit-Ups
Air Runner Calories

Performance Power Train

Tuesday, March 19th, 2019
Pre-Flight: followed by some posterior engagement brutality and explosive leg work.

Jet Fuel: 3 min AMRAP:
10 Cal row
10 Air Squats
-then
Pigeon Stretch
Mash Lower Body

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Banded assisted Deadlift (future deadlifts)
Max 3
1xAMRAP @90%
1XAMRAP @80%

GainCity:
4×15
DB Single leg deadlift (two db’s, 15 reps each leg)
Barbell Hips thrusts heavy https://youtu.be/Zp26q4BY5HE

Afterburner: OTM x10
15 KB Swing (70/53)
5 High Box Jumps (30/24)

ONE WEEK FREE TRIAL

CONTACT

2716 S. College Ave Suite B Fort Collins, CO, 80525

(970) 213-3974

https://www.facebook.com/CrossFitDNR/

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You must be a resident and have a local address in Fort Collins. Offer valid for new members only!

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