June 11, 2019 by DNRadmin

6/11/19

Share

Freedom WOD Classes

Warm Up: 5 Mins
3 Rounds
5 Hang Power Cleans
5 V-ups
5 Broad Jumps
5 Burpees

Mobility:
3 Mins /Side Quad Smash
60 Sec /Side Calf Smash

Strength: 15 Mins
5 Mins to Work up to a Heavy 2RM Clean
Then:
3×5 Drop Sets at 75% of above 2RM weight

Metcon : 12 min cap
12 min Amrap
12 Power Cleans 95/65
12 Burpee Box Jump  24/20

Elite Competition Class

Deficit Deadlift
6 Sets of 2
Deficit – 3″

Conditioning
“Live Large” Part #1
On the 0:00…
3K Row

“Live Large” Part #2
On the 15:00…
21 DB Burpee Box Step-Overs
50′ Handstand Walk
15 DB Burpee Box Step-Overs
50′ Handstand Walk
9 DB Burpee Box Step-Overs
50′ Handstand Walk
Dumbbells – 2 x 50’s/35’s
Box – 24″/20″

Odd-Object Conditioning
3 Rounds, Not for Time:
100m Farmers Carry
200m Sled Drag
Rest 2:00 between.

Swim Conditioning
For Total Time:
2 x 200m, resting 1:00 between
3 x 150m, resting :45s between
4 x 100m, resting :30s between
8 x 50m, resting :15s between

Performance Power Training

Tuesday, June 11th, ME LOWER:
Jet Fuel:
500m Row
*Teach Powerclean*
Major Lift: Red: Squat
Wht/Blu: Deficit Deadlift, 2”
Max 2
1xAmrap @80%
*Compare to May 14th
GainCity
3x
20 Leg extensions and Leg Curls
20 Pistols (scale to a bench)
:30 pvc over/unders (15 seconds left,15 seconds right)
*Place a pvc pipe on j hooks on the rig. Standing to the right and facing parallel with the direction of the pipe, jump over the pipe to the left, and crawl under back to the right. Do this for 15 seconds, then turn 180 degrees and jump right over pipe and crawl back through to the left.
Afterburner:
4 Rounds:
200m Sprint Row
:30 max reps powerclean @bodyweight
*rest 1 min between rounds

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. 

Still Have A Question?

We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!