May 14, 2019 by DNRadmin

5/14/19

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What a great day with a beautiful setting!

Tyler and Bre, we are so proud of you both and can’t wait for your wedding! It has been so amazing getting to see you two grow and develop both individually and as a couple!

Freedom WOD Classes

Warm Up: 10 Mins
D.R.O.Ms
High Knees E-W-E
Butt Kicks E-W-E
Samson Stretch E-W
Burpee Broad Jumps W-E
10 Spealer Rolls
Then:
15 PVC Pass Throughs
15 PVC or Barbell Hang Snatch
15 PVC or Barbell Full Squat Snatch

Mobility: 8 mins
3 min /side Quad Smash
1 min /side Calf Smash

Strength: 15 Mins
Loading Week
Snatch
5×3 @ 80-85% + 5lbs

Metcon : 8 min
8 min Amrap
45 Med Ball Cleans 20/14
45 Box Jumps Overs 24/20
45 Wall Balls 20/14
45 Box Jumps 24/20

Elite Competition Class

Power Clean Technique
6 Sets of 2:
3-Pause Power Clean

Each pause lasts 2 seconds:
Pause #1 – Knee Level
Pause #2 – Jumping Position
Pause #3 – Receiving Position

Conditioning
“Undercover”
3 Rounds:
15 Power Cleans (115/85), 20 Pushups

Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders

Directly into 1 Round:
50/35 Calorie Assault Bike

Performance Power Training

Tuesday, May 14th, 2019
Jet Fuel: 
Row 500
3x
10 KB Deadlift
10 KB Swing
10 KB Squat
**Do this in partners. 1 holds a plank while the other completes one round. Switch for 3 sets**
-Mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deficit Deadlift, 2”
Max 4
1xAmrap @80%

GainCity:
-Dynamic Row
4×15 **Start in a deadlift position. Begin the movement like a regular deadlift, and as the bar reaches your knees, row the bar to your chest, then back to your knees, then back to the floor. Repeat.**
-Banded Marches https://youtu.be/1gKRfffltxY **If you dont have a chainbelt, use your liftng belt and attach the bands directly to it.
-Bandy Leg extensions
200

Afterburner: 
Double Tabata (8minutes):
KB Swings
Squats
**Alternate movements**

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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