The next CrossFit DNR Zoom Social is coming up! Mark your calendars for Friday the 24th.

Details to come!

Freedom WOD Classes

Warm Up: 8 Mins
Plate warm up
30 Sec of Plate Jumps
30 Sec of Plate Squats
30 Sec of Push Up Explodes
30 Sec of Plate Sit Ups

Skills:
Turkish Get Ups

Home Strength:
3×15 Super Set
Bicep Curls
Rows
Tricep Extension

Home WOD: 16 min
2 rounds
30 KB/DB Russian Swings
1 min rest
30 KB/DB Russian Swings
30 Lunges
1 min rest
30 KB/DB Russian Swings
30 Lunges
10 Turkish Get Ups
1 min rest

Strength:
5 Min EMOM
Min 1: 7 Muscle Ups or 11 C-2-B Pull Ups
Min 2: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 3: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 4: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 5: 6 Muscle Ups or 10 C-2-B Pull Ups

Metcon: 18 Min Cap
2 rounds
30 KB/DB Russian Swings 70/53
1 min rest
30 KB/DB Russian Swings
30 KB/DB Lunges
1 min rest
30 KB/DB Russian Swings
30 KB/DB Lunges
10 Turkish Get Ups
1 min rest

Elite Competition Class

Optional Active Recovery
Not For Time:
4k Bike Erg
2k Row
1k Run

Performance Power Training

Thursday, April 16th, 2020

Jet Fuel: 3 Sets:
3 Wallwalks + 6 shoulder taps (perform a wallwalk and perform 3 shoulder taps each. Repeat)
10 Cal Bike

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
Max 8
3×8 @90% of 8rm
**Compare to max 10 March 26th

GainCity: 
-4×12
Rear Delt Flyes (by the way nerds, this is correct spelling, it’s a different kind of fly)
BB Upright rows heavy
-4×15
Seated Alternating curls
DB Skull Crusher

Afterburner: 
10-9-8-7-6-5-4-3-2-1
Pullups
1-2-3-4-5-6-7-8-9-10
DB Push Press AHAP
*Pullups can be any kind. Strict preferred if the first 10 can be unbroken. From there, kip away.