May 7, 2019 by DNRadmin

5/7/19

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Congratulations to Coach Chase on his recent engagement!

Freedom WOD Classes

Warm Up: 5 Mins
5 Min Circuit
10 Snatch High Pulls
10 Russian KB Swings
10 Banded or PCV Pass Throughs

Mobility: 8 mins
2 min /side Chest Smash
2 min /side Lat Smash

Strength: 15 Mins
Snatch
5×5 @ 75-80% + 5lbs

Metcon: 15 Min Cap
3 Rounds
15 Burpees
35 Russian KB Swings 53/35
90 Double-unders

Elite Competition Class

Weighted Strict Handstand Pushups
Wearing a 20/14# Weight Vest:
50 Strict Handstand Pushups
10:00 Time Cap

Conditioning
“Lead Foot” Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

“Lead Foot” Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

“Lead Foot” Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

Odd-Object Conditioning
5 Rounds:
50m Sled Push (.75 Bodyweight)
7 Sandbag Cleans (150/100)
400 M Run

Performance Power Training

Tuesday, May 7th, 2019
Jet Fuel: 
3x
10 Cal Row
10 Pole Squat
10 Box Jump
**Wear a hip Circle**

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Close Stance, box squat
Max 1
1xamrap @80%
**box at parallel**
**Compare to max 3 March 26th**

GainCity:
Dimmel Deadlifts https://youtu.be/YGSdeOvpc-Q
*this is a quick and powerful movement. It helps build a strong hip opening*
3×20
DB Bulgarian Split Squats
3×8 (each)
Bandy Hammy Curls
3x1min

Afterburner: 
100 Air Squats
**Every minute, 5 Box Jumps until done**
**Box Jumps first**

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! 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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