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CrossFit DNR is inviting you to a scheduled Zoom meeting.
Topic: ZoomFit 6:45 am
Time: This is a recurring meeting
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ZoomWOD 6:45AM
Meeting ID: 970 7384 1222
Password: 109941
Meeting ID: 970 7384 1222
Password: 109941
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CrossFit DNR is inviting you to a scheduled Zoom meeting.
Topic: ZoomFit 12:00 pm
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Meeting ID: 997 7908 7069
Password: 283365
Meeting ID: 997 7908 7069
Password: 283365
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CrossFit DNR is inviting you to a scheduled Zoom meeting.
Topic: ZoomFit 6:20 pm
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ZoomWOD 6:20pm

Meeting ID: 961 3772 5609
Password: 813026
Meeting ID: 961 3772 5609
Password: 813026
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Freedom WOD Classes

Warm Up: 8 Mins
200 M Run, 250 Row or .3 Bike
10 Banded Victory Pulls or DB “Y”
10 Banded 90/90 or DB Cuban Rotations
10 Banded Row or DB Bent Over Row
200 M Run, 250 Row or .3 Bike

Mobility: 5 Min
90 Sec /Side Chest Smash
90 Sec/Side Lat Smash

Home Strength:
2x
12 DB Rows
12 DB Reverse Flyes
15 DB Alternating Curls
15 DB Skull Crushers

Home WOD: 
21-15-9
DB/KB Floor Press
Db/KB Renegade Row

Strength:
5 Min EMOM
5 Muscle Ups or 5-8 C-2-B Pull Ups

Metcon:
21-15-9
Body-weight bench presses or 75% of your BW
9-7-5
Muscle Ups
or
21-15-9
Pull Ups

Elite Competition Class

Optional Active Recovery
3 Rounds, Not for Time:
20/14 Calorie Row
1 Minute Front Plank
20/14 Calorie Row
1 Minute Side Plank (Each Side)
20/14 Calorie Row
1 Minute Superman Hold (Each Side)

Performance Power Training

Thursday, May 7th, 2020

Jet Fuel: 
1min SIngle unders
-then
3x
-25ft forward down, backwards back, https://youtu.be/aK2nH379xG0 https://youtu.be/02s3TuY6Mps 
weighted bear crawl (plate on their back)
*The point of this is more about positioning than the amount of weight. Keep your hips and back flat and make small steps with your hands and feet. The idea is to keep the plate flat.
-10 Pushups at each end
-then
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu:  Spoto Bench Press vs Bands
Max 1
-then
5×2 @5 rep weight
*Spoto bench: the bar deliberately does not touch chest. It stops about 2 inches off the chest and turns around.
**Compare to max 3, April 2nd**

GainCity: 
3x
15 Incline DB Bench AHAP
Max Time Handstand hold
1 min Bandy Rows
—
100 Bandy Curls
100 Bandy Pushdowns

Afterburner: 
7 min AMRAP:
10-20-30-40-50-etc…
Double Unders
5-10-15-20-25-etc…
Pushups
*Get as far as possible in 7mins. Use the same scale as last week.
*Numbers are inverted